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CrossFit Class, Extra Strength and Olympic Weightlifting Programming December 5-11 2016

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Monday
CLASS

Power 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%)
*Percentages are suggestions based off of 1RM Clean & Jerk so you can have an idea how heavy to be.
**move to squat snatch when necessary to complete the rep.

EXTRA STRENGTH
1. Hatch Squat week 5 day 1

2. 1-2-3-4-5-6-7-8-9-10 reps not for time of:
Strict Pull up(AHAP) or negative pull up or friend holding feet pull up.
Strict Ring Dip, or matador dip, or friend holding feet dip
*Plan to meet a friend to do this, working in pairs to get stronger!!

3. 10 min free standing handstand hold practice
use the wall to help
pikes are a great place to start

Tuesday
CLASS

For time:
10 Power Clean @ 35%
30 Ab mat sit ups
10 Power Clean @ 45%
30 Ab mat sit ups
10 Power Clean @ 55%
30 Ab mat sit ups
10 Power Clean @ 65%
30 Ab mat sit ups
10 Power Clean @ 75%
30 Ab mat sit ups
10 Power Clean @ 85%
30 Ab mat sit ups

WEIGHTLIFTING
1. Clean and Jerk
4x[1+2]@75%

2. Clean Pull
4 x 3 @ 90%

3. Snatch From Blocks
3 x 2 @75%

Wednesday
CLASS

A. 10 min EMOM
M1, 10 Strict chest to bar pull ups
M2, 20 Perfect push ups

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20
America KBS 1.5/1 pood
Air Squats
Ground To Overhead 95/65

EXTRA STRENGTH
1. Hatch Squat week 5 day 2

2. False grip L-sit hang from rings or smart rings
5 x 0:20

3. Ring Support with slight turn out hold
5 x 0:20

4. Ring Row hold with hands touching chest
5 x 0:20

*Feel free to super set 1. 2. 3.(do 0:20 of each then repeat x5)

Thursday
CLASS

Partner WOD
5 Rounds
20 Pistol Squats
15 Toes to Bar
row 250m
*1:1 Work:Rest.
*Alternate rounds of this workout with a partner.


WEIGHTLIFTING

1. Snatch
4 x 3 @75%

2. 1/2 squat Clean
4 x 3 @70%

3. Med Grip Pull
4 x 4 @80%

4. Back Extensions
3 x 10 w/35lbs

Friday
CLASS

16.1 retest
AMRAP in 20 min
25 ft OH walking lunge 95/65lbs
8 burpee over bar
25 ft OH walking lunge 95/65lbs
8 CTB pull ups

BARBELL CLUB
We will be doing the class wod plus some extra skills/strength development

STRENGTH
1. 50-40-30-20-10
Air Dyne Sprints
1:2 work:rest or in group of 3 alternating/forcing eachother to die!!

Saturday
CLASS

5 rounds in team of 3, for time (1:2 work:rest)
*each set of 10 must be unbroken or move on to next exercise
10 Hang Power Clean 165/115
10 Front Squat 165/115
10 Shoulder to Overhead 165/115

WEIGHTLIFTING
1. Hang Power Snatch
4 x 4 @ 70%

2. Squat + Jerk
4 x [2+1] @80%

3. Clean
4 x 2 @ 80%

4. Strict Press
4 x 4 @ 70%

Sunday
CLASS

As many reps as possible in 18 min
15 Deadlift 155/115
10 Wallball
10 Box jump 24/20″
15 Deadlift 155/115
20 Wallball
20 Box jump
15 Deadlift 155/115
30 Wallball
30 Box jump
15 Deadlift 155/115
40 Wallball
40 Box jump
Max Muscle ups or Chest to bar pull ups

WEIGHTLIFTING

announced the day of

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