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CrossFit Class and Extra Strength Programming for the Week of June 13 2016

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Monday
ALL LEVELS

A. Find a 3RM Hang Clean

B. For time:
50 cal row
30 hang power clean115/75
50 wallball shots 20/14
30 box jump 24/20
50 kettlebell swings 1.5/1
20 burpee over the bar

STRENGTH
A. Power Snatch
6 x 2 @ 80%

B. Back Squat
2 x 20 AHAP

C. Alternating Minutes x 14 minutes
max push up in :40 sec
max ring row in :40 sec
rest 1 min

D. 3:00 FLR

Tuesday
ALL LEVELS

A1. 3 min max Double Unders
straight into
A2. 5 rounds of:
3 Snatch @ 80%
10 Box jump clear over the box
10 Toes to Bar
1:1 work:rest
straight into
A3. establish a 2 RM Deadlift
**Share the weights!!!

STRENGTH AND WEIGHTLIFTING
A. Power Jerk + Jerk
8 x [2+1] @ 75%

B. Snatch Balance
1-1-1-1-1-1 up to 120%

C. Strict C2B Pull Ups
5-5-5-5-5 working up in resistance

D. Handstand Push Up
accumulate 25 reps

Wednesday
ALL LEVELS

A. Back Squat
AHAP for 1 rep

drop weight to 75%, use for wod

B. For time
5 Back Squat
Run 1 lap
5 Back Squat
Run 2 lap
5 Back Squat
Run 3 lap
5 Back Squat
Run 4 lap
5 Back Squat

STRENGTH
“Double Isabel” (With a twist)
For Time:
10 P.Snatches
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
10 Bar Facing Burpees
10 P.Snatches (Must add weight)
*Each time you complete 10 reps you must add weight. Try and finish around 85% of your 1RM power snatch! (As long as you do not lose form)

Thursday
ALL LEVELS

A. Bench Press
3-3-3-3-3
10 Glute Ham Raises after each set

B. 6 minute AMRAP
10 Push Press 95/65 lbs
10 Box Jumps 24/20″

STRENGTH AND WEIGHTLIFTING
A. High Hang + Hang + Low Hang Snatch
6 x [1+1+1] @70-80% (use straps)

B. Clean + Jerk
6 x [2+1] @ 80%

C. Med grip pull
6 x 2 @ 90-100%

D. Dips
5-5-5-5-5

Friday
ALL LEVELS

For Time
30 Power Cleans 135/95lbs
40 CTB Pull Ups
50 GHD Sit ups
60 empty bar lunges
AMRAP Toes to Bar in 2 min

BARBELL CLUB
We will follow Regionals programming

Saturday
ALL LEVELS

A. Partner WOD AMRAP in 24 min
30 wallballs
run 1 lap with the ball
20 Russian Kettlebell Swings 2/1.5pood

partners alternate through these movements for 24 min
*entire wod can be done outside beside the hill.

B. Back Squat
2 sets of 20 reps

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

A. Max out minutes. 1 minute at each station to score maximum reps.
M1, Max distance long jump
M2, Max rep double under
M3, Max rep back squat 115/75lbs
M4, Max rep pull up
M5, Max rep push press 115/75lbs

B. Amrap in 7min
2-4-6-8-10…….reps of each
Toes to bar
Deadlift 185/125
*scale toes to bar to feet above hip option will be available

C. Rowing
5 x 200m 1:1

WEIGHTLIFTING
announced the day of

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