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CrossFit and Strength Progrmming for the week of June 2

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   Monday  
CLASS

A. Front Squat
5x5 @75%
 
B. 6 rounds for time:
9 Thrusters 115/75
9 Pull Ups

STRENGTH
Muscle Clean + Front Squat + Jerk
1+1+1…... AHAP (warm up)
 
Jerk(continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%
 
Clean Pull
5x3 @110%

Tuesday
CLASS

A. Jerk
5 x 3 @ 70%

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps 24/20"
9 Russian Kettlebell Swings 2/1.5pood

C. 3:00 ring FLR

STRENGTH
Muscle Clean + Hang Power Clean + Clean
1+1+1…... AHAP (warm up)

Clean (continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%

Bench Press + Strict Pull Up
5x5+5 @75%+AHAP

Wednesday
CLASS

A. EMOM x 10 min
M1, 10 C2B Pull ups
M2, 20 Push ups

B. 5 Rounds alternating with a partner
Hill sprint
20 wallball (1 unbroken set)
*all done outside
Please watch for gopher holes

STRENGTH
Muscle Snatch + Sots Press + Hang Snatch
1+1+1…... AHAP (warm up)

Power Snatch + Snatch
1x2+2 @55,60,65% 1x2+1 @70,75% 4x0+1 @80+%

Deficit Snatch Pull
5x3 @120+%

Thursday
CLASS

5 rounds of:
3 Front Squat @60% of 1RM
5 Handstand Push up
10 Toes to bar
 
straight into
 
establish a 1RM Deadlift
(share the weights!!!)

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1…... AHAP (warm up)

Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk (continue  with the previous sequence as you move through these weights)
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%

Friday
CLASS

A. Power Clean
E2MOM x 5
3 @75%

B. For time:
21-15-9
Assault bike Cal
Overhead Squat 95/65lbs

STRENGTH
Back Squat
5x5 @75+%

Strict Press + Strict Pull Up
5x5+5 @75+% + AHAP

Bicep Curl + Tricep Extension + GHD sit up
4x10+10+25

Saturday
CLASS

A. "Annie"
50-40-30-20-10
Double unders
Ab mat sit up

B. "Isabel"
30 Snatch 135/95lbs

C. "Grace"
30 Clean and Jerk 135/95lbs

* 10 min cap on each wod

STRENGTH
Snatch Balance
1…... AHAP (warm up)

Muscle Snatch + Power Snatch + Snatch
1+1+1 AHAP….(warm up)

Snatch + Snatch Balance
1x2+2 @55,60,65% 1x2+1 @70,75% 4x1+0 @80+%

Power Clean
2x2 @55,60,65% 3x1 @70,75% 4x1 @80+% (stop when you squat)

Sunday
CLASS

For time:
Run up the hill
30 Pull Ups
Run up the hill
50 Wallballs
Run up the hill
30 Toes to Bar
Run up the hill
50 Hip Extension
*run up to the Blackfoot trail sign
 
STRENGTH
Strict Press + Power Jerk + Jerk 
1+1+1…. Until 0+1+1… until 0+0+1
*make sure you spend time at the lighter loads refining your movement
 
Power Clean + Jerk
1x1+1 @65,70,75% 4x1+1 @80+%
 
Power Snatch
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+% (stop when you squat)

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