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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of Feb 20 2017

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Long weekend Monday!!
A. Bench Press
3 x 5 @ 85%

B. AMRAP in 14 min
60 Cal Row
50 Toes to Bar
40 Wallball
30 Cleans
20 Muscle up

C. Strict Pull Up
3-5 x max reps

Tuesday
CLASS

“Fight Gone Bad”
Alternating minute EMOM for 16 min
M1, max Wallball
M2, max Sumo Deadlift High Pull 75/55lbs
M3, max Box Jumps
M4, max Push Press 75/55lbs
M5, max cal Row
M6, rest

WEIGHTLIFTING

Barski Cleans
2 x (70,75,80%)

Push Jerk + Jerk
5 x [2+1] @ 75%

Back Extension
3 x 8 w/45lbs

Wednesday
CLASS

E4MOM x 7 Rounds
[1+3] Clean & Thruster
10 Chest to Bar Pull Ups
50 Double Unders

EXTRA STRENGTH

Snatch Deadlift
3 x 3 @ 65%

Strict Press
3 x 5 @ 85%

Strict Dips
3-5 x Max reps

Thursday
Open gym from 6pm to 7:30pm,
We will be watching the open announcement at 6pm, Let’s watch it as a group!!!!

CLASS

5 rounds for time:
.5 mile Assault bike
20 American Kettlebell Swings 2/1.5 pood
20 Burpees
*If you are focussed on your Open score today should be a recovery day, just warm up and mobilize.

WEIGHTLIFTING

High Hang Snatch + Hang Snatch +below knee Hang Snatch
2 x @ (70,75,80%)

Power Clean
5 x 2 @ 80%

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

Open WOD 17.1
This workout will be released from CF HQ Thursday night at 6pm. If you want to record a score in the Open register at CrossFitGames.com

Saturday
CLASS

For quality:
15 Power Cleans 135/95lbs
then
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
then
15 Power Cleans 135/95lbs


WEIGHTLIFTING

Power Clean + Clean
6 x [2+1] @ 75%

Snatch Pull + Snatch
5 x [1+1] @ 80%

Power Jerk
4 x 3 @ 75%

Front Squat
4 x 3 @ 80%

Sunday
CLASS

E3MOM x 10 rounds
2 rounds of “Cindy”
5 pull ups
10 push ups
15 squats
Max rep shuttle sprint until 2 min mark
Rest 1 min
*scale to 1 round of cindy

WEIGHTLIFTING
Announced the day of, Valhalla programming

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