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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of December 12 2016

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Monday
CLASS

A. E1:30MOM x 10 rounds
Squat Clean
R1, 3 reps @ 60%
R2, 3 reps @ 65%
R3, 3 reps @ 70%
R4-10, 2 reps @ 75%

B. AMRAP in 7 min
3-6-9-12…. Reps of each
Power Clean & Jerk 135/95lbs
Toes to Bar

EXTRA STRENGTH
1. Hatch Squat week 6 day 1

2. Super set pump session
12-8-6-4-6-8-12 reps of each:
Bench Press
Bicep curls

Tuesday
CLASS

For Time:
5-10-15-10-5
Power Cleans 95/65
Thrusters 95/65
Front Squats 95/65
Box Jumps 24/20

WEIGHTLIFTING
Snatch
6 x 2 @ 80%

Snatch Pull
6 x 4 @ 85%

Power Jerk
4 x 5 @70%

Wednesday
CLASS

A. E1:30MOM x 10 rounds
Snatch
R1, 3 reps @ 60%
R2, 3 reps @ 65%
R3, 3 reps @ 70%
R4-10, 2 reps @ 75%

B. 5 rounds alternating with partner
Row 200m while partner max reps bench push, wall to ropes.

EXTRA STRENGTH
1. Hatch Squat week 6 day 2

2. Super set pump session
12-8-6-4-6-8-12 reps of each:
DB Bench Row
DB Skull Crusher

3. Back Extension
3 x 10 w/15kg on back

Thursday
CLASS

E4MOM x 40 minutes (10 rounds)
M1-3, 10 Pull up + 15 American KBS 1.5/1 + Max reps shuttle sprint
M4, rest for 1 min

WEIGHTLIFTING
Snatch
6 x 3 @70%

Power Clean
6 x 3 @70%

Strict Press
4 x 4 @ 75%

Friday
CLASS

A. Back Squat
5 x 5 @ 75%
*If you are doing Hatch do not do this as well, just jump in on the wod.

B. 14.3 retest, AMRAP in 8 min
10 Deadlift 135/95
15 Box Jump 24/20″
15 Deadlift 185/135
15 Box Jump 24/20″
20 Deadlift 225/155
15 Box Jump 24/20″
25 Deadlift 275/185
15 Box Jump 24/20″
30 Deadlift 315/205
15 Box Jump 24/20″
35 Deadlift 365/225
15 Box Jump 24/20″

BARBELL CLUB
Come spend your Friday night with us. Let’s turn up the tunes, train hard and high five some people.

Saturday
CLASS

For time:
10 Bench Press 135/95
10 Toe to Bar
Max unbroken Thrusters 105/75
*repeat until you reach 100 Thrusters

WEIGHTLIFTING

Snatch
6 x 2 @ 80%

Clean and Push Press
6 x [2+2] @ 70%

Clean Pull
4 x 4 @100%

Sunday
CLASS

AMRAP in 20 min
2 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
1 round of “DT”
12 deadlift 155/105
9 hang power clean 155/105
6 push jerk 155/105

WEIGHTLIFTING
announced the day of

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