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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of April 3 2017

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Monday
CLASS

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

B. “Grace”
For time:
30 clean and jerk 135/95lbs
then immediatelly into
15 Ring muscle ups

*sub RMU to Dips x 2, 10 min time cap

EXTRA STRENGTH
Strict Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Tuesday
CLASS

A. EMOM for 10 min
M1, 10 Strict Pull Ups
M2, 20 Ab mat sit ups

AMRAP in 20 min
30 Double unders
8 Hang Squat cleans 95/65lbs
10 Push Ups

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

Hang Clean
4 x 3 @ 75%

Glute Bridge
5 x 5 AHAP

Wednesday
CLASS

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

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar

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

Thursday
CLASS

A. 3 Rounds for time:
10 Power Snatch 135/95lbs
75 Double Unders

rest 10 min

B. 6 minute ladder
Burpee over the bar
Sumo Deadlift High Pull 95/65lbs
3-3-6-6-9-9-12-12-15-15….

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

For time
10 Strict Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20″
10 Strict Pull Ups
30 Box Jumps 24/20″
20 DL 135/95LBS
10 Strict Pull Ups

EXTRA STRENGTH
Strict Dips
3-5 x Max reps

Death by Assault bike
EMOM perform an additional 3 cal
M1, 3 cal
M2, 6 cal
M3, 9 cal
continue until you do not complete the target work

Saturday
CLASS

AMRAP in 30 min with a partner
Run 1 lap
20 Toes to Bar
40 American Kettlebell Swings 24/16kg

P1 does 1 lap
P2 does 20 Toes to Bar
P1 does 40 kbs
P2 does 1 lap
Continue in this pattern for 30 minutes
*only 1 person working at a time

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

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

Clean Pull
4 x 2 @ 90%

Glute Bridge
5 x 5 AHAP

Sunday
CLASS

4 min AMRAP
5 Power Cleans 135/95
10 Push Ups
5 Burpees

Rest 1 min

6 min AMRAP
5 Front Squats 135/95
10 Wallball shots

Rest 1 min

4 min AMRAP
5 Squat Cleans 135/95
10 Push Ups
5 Burpees

WEIGHTLIFTING
Announced the day of, Valhalla programming

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