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CrossFit and Strength Programming for the week of May 6 2019

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Monday
CLASS
A. Back Squat
5×5 @75%
B. 21-15-9 reps for time:
Burpee
Pull Up
STRENGTH
A. Back Squat
5×5 @75%
B. Clean & Jerk
5×2 @75%
C. Clean Pull
5×3 @85%
Tuesday
CLASS
Clean 
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
1 Rep EMOM x 5 min @85+%
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.
STRENGTH
A. For time:
Row 1000m
then
3 min AMRAP of:
50′ yoke walk (TFF weight)
50′ farmer carry (TFF weight)
rest 3 min and repeat
B. 30 Power Clean @ 70%
organise a lifting circle with a few friends and take turns going clockwise
Wednesday
CLASS
A. Strict Press
5×5 @75%
 
B. Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
 
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
STRENGTH
A. Snatch Pull + Power Snatch + Hang Snatch
1×1+1+1 @40,45,50,55,60,65,70% 4×1+1+1 @75%
B. Clean Pull + Hang Clean + Jerk
1×1+1+1 @40,45,50,55,60,65,70% 4×1+1+1 @75%
 
C. Deficit Snatch Pull + Box Jump
5×3 @120%+40″
 
D. 3x:30 max effort A. bike
Thursday
CLASS
A. Back Squat
5×5 @75%
B. 21-15-9 reps for time
Row cal
Handstand push ups
 
STRENGTH
A. Back Squat + Strict Pull Up
5×5+5 @75%+As High As Possible
B. Clean Pull + Strict Toes To Bar
5×3+5 @100%+Slow And Contolled
*scale strict ttb to straight arm cable pulls
C. 3 min Ring FLR
Friday
CLASS
For time:
50 KBS 1.5/1
50 Sit Ups
40 Dual KB Deadlift 2/1.5’s
40 Sit ups
30 Cal Row
30 Sit Ups
20 Cal A. bike
20 Sit Ups
10 Burpee
10 Sit Up
STRENGTH
A. Snatch Pull + Snatch
1×1+1 @50,55,60,65,70,75%
A1. Snatch waves
3×1 @(80,85,90%)
 
B. 15 attempts at max time HS hold
Saturday
CLASS
AMRAP in 20 min
10 push presses 115/75
20 deadlifts 115/75
10 box jumps 24/20
 
STRENGTH
A. Power Clean + ride the squat down + Jerk
1×1+1 @50,55,60,65,70,75%
A1. Clean & Jerk
3×1 @(80,85,90%)
B. Bench Press 
3×5 @75%
Sunday
CLASS
AMRAP in 3 min
5 Power Snatch 95/65lbs
5 Bar Facing Burpees
rest 2 min
AMRAP in 3 min
10 Hang Power Clean 135/95lbs
10 Pull Up
rest 2 min
AMRAP in 3 min
15 Box Jump Over 24/20″
15 American Kettlebell Swings 1.5/1
 
STRENGTH
A. Snatch 
5×2 @75%
B. Power Clean + Push Press
1×1+1 @45%+, max out push press
C. Front Squat 
5×5 @75%
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