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CrossFit Class, Extra Strength and Olympic Lifting Programming for the week of May 1 2017

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Monday
CLASS

A. Back Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. 2 rounds for time:
10 deadlifts 315/215
20 deficit handstand push ups 4/2″
30 front squats 95/65lbs

EXTRA STRENGTH

Bench Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Strict Pull Up
3-5 x max reps

Skills practice

Tuesday
CLASS

A. 10 Rounds for time
10 Toes to Bar
100m Sprint

B. 5 Rounds for time
5 Muscle Up
20 Wallball

WEIGHTLIFTING
Clean & Jerk
3 x 2 @(75,80,85%)

Hang Clean
4 x 3 @ 75%

Jerk
4 x 2 @ 75%

Wednesday
CLASS

A. Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. 5 rounds for time:
20 Step Up 50/35lbs
Handstand Walk 40′
20 GHD Sit Up

EXTRA STRENGTH
Deadlift
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Strict Dips
3-5 x Max reps

Skills practice

Thursday
CLASS

“Eva”
5 rounds for time:
800 m Run
30 American Kettlebell Swings red/green
30 Pull ups

WEIGHTLIFTING
Snatch
3 x 2 @(75,80,85%)

Hang Snatch
4 x 3 @ 75%

Deficit Snatch Pull (keep bum down)
4 x 3 @ 90%

Friday
CLASS

A. EMOM for 10 min
3 High Hang Clean @ 70%

B. EMOM for 20 min
M1, 200m Row
M2, 5 Bench Press (working up in weight)

Barbell Club
Come spend your friday night with us!!! Everybody is welcome.

Saturday
CLASS

2 Rounds for time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squat 115/75

WEIGHTLIFTING

Snatch
3 x 2 @(75,80,85%)

Clean & Jerk
3 x 2 @(75,80,85%)

Clean Pull
4 x 2 @ 90%

Front Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Sunday
CLASS

“12.3” 18 min AMRAP
15 Box jumps 24/20″
12 Push press 115/75lbs
9 Toes to bar

WEIGHTLIFTING
Announced the day of

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