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CrossFit Class, Extra Strength and Olympic Lifting Programming for the week of April 24 2017

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Strength is in a deload this week so you can enter next week strong!!!

Monday
CLASS

Squat
40% x 5 reps
50% x 5 reps
60% x 5 or more reps

B. AMRAP in 12 minutes
6 Hang Power Clean 135/95lbs
6 Dips
30 Double Unders

EXTRA STRENGTH
Bench Press (keep elbows close to body)
40% x 5 reps
50% x 5 reps
60% x 5 or more reps

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

A. 21-15-9 reps of:
KB Snatch R arm
KB Snatch L arm
GHD Sit up
*green/yellow

B. Front Lean Rest
3:00 min as a group

WEIGHTLIFTING
deloading testing Saturday
Power Snatch
5 x 3 @ 70%

Power Clean & Jerk
5 x 3 @ 65%

20 x AHAP wallball throws
*as high as possible

Wednesday
CLASS

Press
40% x 5 reps
50% x 5 reps
60% x 5 or more reps

B. “Karabel”
10 rounds for tme
3 Power Snatch 135/95lbs
15 Wallball 20/14

EXTRA STRENGTH
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 or more reps

Strict Dips
3-5 x Max reps

Thursday
CLASS

A. “Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

B. For time:
15 Thrusters
21 Sumodeadlift high pulls
12 Thrusters
15 Sumodeadlift high pulls
9 Thrusters
9 Sumodeadlift high pulls
*135/95lbs

WEIGHTLIFTING
deloading testing Saturday
Snatch
5 x 3 @ 65%

Clean & Jerk
5 x 3 @ 60%

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

6 rounds for max reps in 23 min
1 lap around building
1 min, rowing cal
1 lap around building
1 min air dyne

Barbell Club

All Levels welcome, come have a taste of our competitive programming

Saturday
CLASS

In a team of 3,
AMRAP 30 minutes
300 Wall Ball 20/14#
200 Burpee Box Jumps 24/20”
*One partner is always rowing 250m while the other two are chipping away at the rest of it! Try sets of 10 on wallball, 5 on the burpee box jumps.

WEIGHTLIFTING
testing
Snatch
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Clean & Jerk
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Sunday
CLASS

“Moose”
For Time
1,000m Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
Then:
1,200m Run with med ball (20/14 lb)

WEIGHTLIFTING
announced the day of

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