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CrossFit Class and Strength Programming for the week of October 1 2018

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Monday
CLASS

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

Men: 95 lb.
Women: 65 lb.

time cap 20 min

STRENGTH
Power Snatch
3×2 @60,65,70%
Power Clean & Jerk
3×2 @60,65,70%
20 minutes ofmobility and muscle care

Tuesday
CLASS

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

*Perform this synchro with a partner if you want to try it team style

STRENGTH
Snatch
2×2 @57,62,67,72%
Snatch
1×1 @77,82,87,92,97,102+% no more than three misses at any number
Snatch Pull
5 x 3 @90%
Back Extensions
3 x 10 w/55lbs

Wednesday
CLASS

Strict “Cindy” with double unders
AMRAP in 20min
5 strict pull ups
10 push ups
15 air squats
20 double under

STRENGTH
rest day
here is some body building for those less concerned about maximizing your PR tomorrow
5 rounds of
5 Bench Press @75%
12 Bench Row AHAP

5 rounds of
10 Lateral Raise
10 Pec Flyes
10 Bicep Curls
10 Tricep Extensions
10 GH Raise

Thursday
CLASS

A. Back Squats
6×3 @80%

B. 7 min AMRAP
3-6-9-12-15……
Clean and Jerk 135/95 lbs
Toes to bar

STRENGTH
Clean and Jerk
2×2 @57,62,67,72%
Clean and Jerk
1×1 @77,82,87,92,97,102+% no more than three misses at any number
Clean Pull
4 x 3 @ 90%
Back Squat
4 x 3 @80%

Friday
CLASS

A. Snatch Jerk + Overhead Squat
5x[1+1] @100% of snatch

B. AMRAP in 9 min
25 wallball
20 kbs 2/1.5pood
15 box jump

STRENGTH
Snatch Pull + Snatch High Pull + Power Snatch + OHS
2x[1+1+2+1] @60,65,70,75%
Snatch Jerk + Overhead Squat
5x[1+1] @100% of snatch
Clean from the blocks
2×2 @60,65,70,75%
Back Extension
3×10 w/85lbs

Saturday
CLASS

A. For time:
21-15-9 Thrusters 95/65lbs
3-2-1 Legless rope Climb

B. Five rounds for time of:
5 Deadlift 275/175lbs
10 Burpees

*if classes are large we will organize heats

STRENGTH
Power Clean
3×3 @65,70,75%
Squat+Power Jerk
2x[2+2] @65,70% 4x[2+2] @75%
Med Grip Pull
4×3 @80%
Back Squat
5×3 @80%

Sunday
CLASS

“Incredible Hulk”
AMRAP in 20 min
5 Deadlift 115/75lbs
5 Hang power clean 115/75
5 Front squat 115/75
5 Push press 115/75
5 Back Squat 115/75

STRENGTH
Power Snatch + Snatch
2x[2+1] @65,70% 4x[1+1] Snatch Pull
4×3 @100%
Clean + Squat + Jerk
2x[1+3+1] @65,70% 3x[1+3+1] @75%
4×10 straight arm pull downs

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