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CrossFit and Strength Programming for the week of March 26 2018

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Monday
CLASS

“CrossFit Total”
1RM Back Squat

1RM Strict Press

1RM Deadlift

STRENGTH
1RM Bench Press

Supinated grip hang with chest to bar
5x max time

L-sit false grip hang
5x :20

Tuesday
CLASS

1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
10-9-8-7-6-5-4-3-2-1
Front Squats @50%

STRENGTH
Snatch
2×2 @70%, 3×2 @75%

Clean
2×2 @65%, 3×2 @70%

Snatch Pull
2×3 @75%, 3×3 @80%

Back Squat
4×6 @55%

Wednesday
CLASS

A. Strict Pull up
3 x Max reps
superset with
Strict Dips
3 x Max reps
*scale pull up to strict movement

B. AMRAP in 7 min
3,6,9,12…..
Clean & Jerk 135/95lbs
Toes to Bar

STRENGTH
E3MOM x 7
15 GHD Sit Ups
10 Strict Handstand Push Ups
3 Strict Muscle Ups
*Rest at least 1 minute between rounds, if you don’t finish under 2:00 just do 7 rounds with the 1 minute rest after each round!
**Scale mu to knuckle kiss with transition drill, hard

Handstand walking practice
20 min

Thursday
CLASS

For Time
50 Wallball 20/14
5 Muscle-ups
40 Wallball
4 Muscle-ups
30 Wallball
3 Muscle-ups
20 Wallball
2 Muscle-ups
10 Wallball
1 Muscle-ups
*Scale M.U. to your highest kipping pull up

STRENGTH
Snatch
2×2 @65%, 5×1 @70%

Clean & Jerk
2×2 @65%, 5×1 @70%

Med. Grip Pull
4×2 @80%

Front Squat
3×7 @50%

Friday
CLASS

With a partner:
200 Cal Row
160 Bar facing Burpees
120 Hang Power Cleans 115/75lbs
80 Box Jumps 24/20″
60 GHD Sit up

STRENGTH
Rest we are testing tomorrow
*if you cant make tomorrow test today

Saturday
CLASS

For time:
50 unbroken DU
30 Ground 2 Overhead with plate 45/25lbs
40 Box Jump 30/24″
50 Toe To Bar
40 Box Jump 30/24″
30 Ground 2 Overhead with plate
50 unbroken DU

STRENGTH
Snatch, waves
2×1 @(85,90,95++%)

Clean & Jerk, waves
2×1 @(85,90,95++%)

Sunday
CLASS

A. Running Burpee Roxanne

B. Double Half Jackie
2 rounds of
500 m row
25 empty bar thrusters
15 pull ups

C. 3 min FLR

WEIGHTLIFTING
Announced the day of, Valhalla programming

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