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CrossFit Class and Olympic Weightlifting Programming for the week of Nov 6 2017

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Monday
CLASS

EMOM for 30 min
M1, 5 Burpee Box Jump + 5 Push Press 95/65lbs
M2, 5 Pull ups + 5 Toes to Bar
M3, 50 Double Unders

STRENGTH

Power Clean
2×3 @75%, 4×3 @80%

Medium grip Pull
2×3 @80%, 4×3 @90%

Front Squat
5×5 @75%

100 Ab-Mat sit Ups (for quality)

Tuesday
CLASS

7 Rounds for time
15 Calorie Row
12 Ring Row
9 dual Russian KBS 4/3pood

WEIGHTLIFTING
High Hang Power Snatch
2×2 @60%
Hang at knee Power Snatch
2×2 @65%
Power Snatch
1×2 @70%, 4×2 @75%

Snatch Pull to contact + Snatch Pull
1×2+2, 1×2+2 @80%, 4×2+2 @90%

Clean & Jerk
1×1+2 @60%, 1×1+2 @65%, 4×1+2 @70%

Back Extension
3×8 w/40+kg

Wednesday
CLASS

10 rounds for time of:
7 Sumo Deadlift High Pull 95/65lbs
7 Front Squats 95/65lbs
7 Shoulder to Overhead 95/65lbs

STRENGTH
Clean from blocks at knee
2×2 @75%, 4×2 @80%

Jerk
2×2 @75%, 4×2 @80%

Back Squat
3×7 @65%

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

WEIGHTLIFTING
Snatch waves
2x(1@65%,1@70%,1@75%,1@80%,2@85%)

Snatch Pull
2×3 @80%, 3×3 @90%

Power Jerk
1×2 @65%, 1×2 @70%, 1×2 @75%, 3×2 @80%

Back Extension
3×8 w/40+kg

Friday
CLASS

5 Rounds for max reps
1 Minute of Burpees
1 Minute of Power Cleans 185/125
1 Minute of Toes to Bar

STRENGTH
15 min Handbalancing or walking

20 min kipping pull up or butterfly practice

3 rounds
15 curls
15 extensions
15 gh raises

Saturday
CLASS

“Nutts”

10 Handstand Pushups
15 Deadlift 250/165 lbs
25 Box Jump 30/24″
50 Pullups
100 Wall Ball 20/14 lbs, 10/9′
200 Double Unders
400m Run with 45/25 lbs plate

WEIGHTLIFTING
Power Snatch
2×4 @65%, 4×4 @75%

Jerk
2×2 @70%, 4×2 @75%

Clean from blocks
2×2 @70%, 3×2 @75%

Press from split jerk stance
2×3 @70%, 4×3 @75%

Sunday
CLASS

“Cindy”
AMRAP in 20 min
5 pull up
10 push up
15 air squat

WEIGHTLIFTING

announced the day of

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