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CrossFit and Weightlifting Class plus extra Strength Programming for the week of August 29 2016

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Monday
ALL LEVELS

Snatch
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%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

STRENGTH
1. EMOM x 15min
M1, 10 Toes to Bar
M2, :30 False grip L-sit hang from rings
M3, 10 Handstand Push Ups

2. 5 Rounds (In a team of 3)
Row 200m
Sled Push 2 x 60′
*Intervals here pushing that lactate threshold! Should be a sled push that is fast, but heavy!

Tuesday
ALL LEVELS

A. Back Squat
3 x 3 reps @ 85%

B. 5 rounds of:
15/12 cal row
10 unbroken Pull ups

STRENGTH AND WEIGHTLIFTING
1. Clean + Jerk
6 x [3+3] @ 75%

2. Snatch
6 x 2 @ 75%

3. Back Extension
3 x 10 45/25lbs

Wednesday
ALL LEVELS

4 Rounds for time:
Run 1 Lap
25 Russian Kettlebell Swings 2/1.5pood
20 Burpee box jumps 24/20″

STRENGTH
1. EMOM for 15 min
M1, 15 v ups
M2, 10 wall facing air squats
M3, 5 wall worms

2. Sled Push Workout
In a team of 3, alternating…
7 x 200′ (Each person)
*This sled should be light and fast! After a few, the sled should be tough to finish the last 20 yards or so, but this should be a conditioning workout and shouldn’t take more than 10-12 minutes! Empty sled will work fine.

Thursday
ALL LEVELS

A. For time:
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Front Squats 155/105lbs
10-9-8-7-6-5-4-3-2-1

B. 5 rounds of:
10 Back extension
*add weight as needed

STRENGTH AND WEIGHTLIFTING
1. 12-9-6 reps for time of:
Snatch Pull
Hang Power Snatch
Overhead Squat
*use 50-60% and focus each rep on exceptional technique

2. Snatch
5 x 2 @ 80%

3. Strict Toes to Bar
5 x 5

Friday
ALL LEVELS

E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Row for calories until 2 min mark
Rest 1 min

STRENGTH
Make up on missed components

BARBELL CLUB

Skills practise plus regionals program wod

Saturday
ALL LEVELS

For time:
70 Double Unders
7 Muscle Ups
7 Squat Clean Thrusters 135/95lbs
60 Double Unders
6 Muscle Ups
6 Squat Clean Thrusters
………..
10 Double Unders
1 Muscle Up
1 Squat Clean Thruster

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

For time:
10 Clean & Jerk 135/95lbs
1 Round of “Cindy”
9 Clean & Jerk
1 Round of “Cindy”
8 Clean & Jerk
………
1 Clean & Jerk
1 Round of “Cindy”

“Cindy” is:
5 Pull ups
10 Push ups
15 Air squats

WEIGHTLIFTING

announced the day of

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