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CrossFit Class, Development and Olympic Weightlifting programming for the week of Sept 10

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Monday
CLASS

EMOM x 21 min
M1, 5 Clean 135/95 + 3 Muscle up
M2, 10 Deadlift 135/95 + 6 Burpees
M3, 20 Ab mat sit ups

DEVELOPMENT
20 muscle up transitions

4 rounds of
10 lateral raise
10 post. Flyes

STRENGTH
Power Clean
2×3 @70,75% 4×3 @80%
Jerk
2×2 @70,75 4×2 @80%
Back Squat
5×3 @80%

Tuesday
CLASS

10 rounds each for time
30 Double unders
10 Toes to bar
5 hang Power snatch 95/65lbs

DEVELOPMENT
50 HS shoulder taps

4 rounds of
10 bicep curls
10 pec flyes

STRENGTH
Snatch
2×2 @65,70% 1×2 @75% 6×1 @80%
Clean + Jerk
2x[2+2] @70,75% 4x[2+1] @80%
Snatch Pull
4×3 @85%
Back Extensions
3×10 w/45lbs

Wednesday
CLASS

A. Back Squat
5×5 75%

B. 21-15-9 reps for time:
Cal Row
HSPU

DEVELOPMENT
4 x 15 GHD Sit Ups
4 x 10 Single Leg Bulgarian Lunges (10 Each leg)
*Superset these two movements, use dumbells or kb’s for the split squats! 

STRENGTH
Power Snatch + Snatch
2x[2+2] @65,70% 4x[2+1] @75%
Hang Power Clean
2×2 @65,70% 4×2 @75%
Push Press
6×3 @70% of Jerk
Back squat
5×3 @75%

Thursday
CLASS

A. 5 rounds not for time:
12 DB Bench Rows
12 Post Flyes
12 Lateral Raise

B. 5 rounds not for time:
10 supinated strict Pull Up
10 prone Tricep Extensions
10 GH Raise

DEVELOPMENT
20 negative muscle ups with band
*pause at dip, hang touching knuckles, straight arm hang

STRENGTH
Snatch
2×2 @65,70% 4×2 @ 75%
Power Clean
2×2 @65,70% 4×2 @75%
Snatch Pull
4×4 @100%
Front Squat
4×2 @ 80%

Friday
CLASS

EMOM for as long as possible
3 Power Cleans, 135/95
3 Front Squats, 135/95
3 Jerks, 135/95

**AMRAP in 15 min if you lose the minute

DEVELOPMENT
20 attempts at max time HS hold

4 rounds of
max time L-sit hold
*each round scale further

STRENGTH
Sots Press
1-1-1-1-1-1-1-1
Snatch Balance
1×1 @105%
5 rounds of:
5 Bench Press @75%
10 Straight arm pull down
15 ext. rot.

Saturday
CLASS

“Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 2/1.5 pood

STRENGTH
Hang Power Snatch
2×3 @65,70% 3×3 @75%
Squat + Jerk
2x[2+2] @70,75% 4x[2+1] @80%
Clean from Box
2×2 @70,75% 4×2 @ 80%
Strict Press
4×4 @ 70%

Sunday
CLASS

“Strung out Fran”
For time:
21-15-9
Squat Clean Thrusters 135/95lbs
C2B Pull Ups

rest 10 min

“Fran”
For time:
21-15-9
Thruster 95/65lbs
Pull Ups

*tape your hands!! No tears!!!
**scaled version of today should be Fran then easy fran

STRENGTH
Clean and Jerk
2x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%
Clean Pull
4×3 @90%
Hang Snatch
2×3 @60,65% 4×3 @70%
Back Extensions
3×10 w/45lbs

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