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CrossFit Class, Development and Olympic Weightlifting June 25+

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Monday
CLASS

6 min to find
1 RM Clean
immediately into

8 min AMRAP
30 Double Unders
15 C2B Pull Up
30 Double Unders
15 Toes to Bar
immediately into

6 min to find
1 RM Clean

STRENGTH
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%)

4 rounds of
10 straight arm pull downs
10 curls
10 extensions
10 GH raises

DEVELOPMENT

E1:30MOM x 10
5 HSPU with 0:02 lock out
15 GHD sit up

Tuesday
CLASS

A. Front Squat
E2MOM x 5
5 reps @70%

B. 5 rounds for time
20 wallball
3 bar muscle up

STRENGTH
Snatch
2 @60,65%, 4×2 @70%

Clean & Jerk
2+1 @60,65%, 4×2+1 @70%

Med. Grip Pull
3 @70,75%, 3×3 @80%

Front Squat
5×5 @70%

DEVELOPMENT
20 min hand balance and walking practise

E4MOM x 5
10 Strict Pull ups
10 Bench Press @ 60%
10 Strict Toes to Bar

Wednesday
CLASS

AMRAP in 20min, with a partner
5 Thrusters 95/65#
7 Hang Power Cleans 95/65#
9 Sumo Deadlift High Pull 95/65#
*Alternate rounds with a partner!

STRENGTH

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%)

4 rounds of
10 lateral raise
10 post flyes
:20 L-sit
:20 side plank per side

DEVELOPMENT
Muscle Up Transitions
10 x 3 strict

Thursday
CLASS

A. Deadlift
E2MOM x 5
3 reps @ 80%

B. 6 Rounds 
6 Strict Deficit HSPU
5 Power Snatch 135/95
4 Overhead Squats 135/95

STRENGTH
Snatch
3 @50,55%, 4×3 @60%

Clean & Jerk
2+2 @50,55%, 4×2+2 @60%

Back Squat
5×6 @60%

Back Extension
3×10 AHAP

Friday
CLASS

A. For time:
25’ Handstand Walk
2-4-6….10 Pull Ups
*Scale the HS walk so you can do every set in one unbroken length or do wall walks.

B. 21-15-9 reps of:
KBS 2/1.5pood
Air bike Calories

STRENGTH

Bench Press
5×5 @75%
5-10 strict sup. Chin ups after each set

4 rounds of
10 straight arm pull downs
10 curls
10 extensions
10 GH raises

3×25 GHD sit up

BARBELL CLUB
Friday night at 5:30
Everybody is welcome and encouraged to come out

Saturday
CLASS

10 min EMOM
M1, 15/12 cal row
M2, 5 free standing hspu, scale to 10 hspu
straight into
10 min EMOM
M1, 12/10 cal a. Bike
M2, 5 ring muscle up

STRENGTH
Mucle Snatch + OHS
1+1, work up to a heavy set

Snatch Pull + Snatch High Pull + Snatch
8×1+1+1 @80%

Power Clean + Front Squat + Jerk
1+2+1 @65,70,75%, 5×1+2+1 @80%

Clean Pull to contact
5×3 @120%

Sunday
CLASS

Partner wod, teams of 2
As a team row 2000m
while partner holds 225/155lbs deadlift at extension

As a team complete 75 Toes to Bar
while partner holds handstand

50 synchronized high five push ups, alternating hands

STRENGTH
announced the day of

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