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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of January 30 2017

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Monday
CLASS

A. Back Squats
4 x 10 @ 72%

B. “Mary”
AMRAP in 20 min
5 HSPU
10 Pistols alt. legs
15 Pull ups

EXTRA STRENGTH
1. EMOM x 15 min
M1, 0:20 L-sit hold
M2, 0:45 Handstand Hold
M3, 0:25/side side plank

Tuesday
CLASS

A. Power Clean + Clean
5 x [2+2] @ 75%

B. AMRAP in 10 min
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead
5 Back Squat
rx’d 135/95lbs

WEIGHTLIFTING
1. Snatch Balance
3×3 at 80%
2×2 at 85%

2. Snatch
3×3 80%
6×1 85%

Wednesday
CLASS

A. Snatch
10 x 1 @ 85%

B. 3 rounds for time:
9 Snatch 95/65lbs
15 Toes to Bar
21 Box Jumps 24/20″

EXTRA STRENGTH
1. 20 False grip pull ups on the rings

2. 30 Ring Dips, low

Thursday
CLASS

A. Chest Press
5 x 3 @85%

EMOM for 14 min
Odd: 10 Thrusters 115/75lbs (unbroken)
Even: 10 CTB Pull Ups
*On the thrusters scale the weight not the reps and the pull ups scale reps as needed.

WEIGHTLIFTING
1. Clean
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%

2. Jerk
A. 3×3 at 80%
B. 3×2 85%

Friday
CLASS

5:30 class is muscle up clinic

EMOM for 30 min
M1, 2 Snatch @80%
M2, 3 Hang Squat Cleans with same bar
M3, 15 Bar facing Burpees
M4, 50 Double Unders
M5, rest

EXTRA STRENGTH

1. EMOM for 15 min, try adding 1 rep per round
M1, 20 cal Air dyne
M2, 20 Cal row
M3, 50 Double unders

Saturday
CLASS

For time:
“Karen”
150 wallballs
straight into
“Diane”
21-15-9
Deadlift 225/155lbs
HSPU
*Scale DL to 70%

WEIGHTLIFTING
Barski Cleans
3 x (70%, 75%, 80%)
*Barski just means from the high hang for 3 reps/set without dropping the bar!

Push Press + Push Jerk + Split Jerk
5x [1+1+1] @75%

3. Clean Pull
5x 3 @ 90%

Sunday
CLASS

16.2 test
E4MOM x AMRAP
25 Toes to Bar
50 Double Under
Squat Clean, (r1 135/85×15, r2 185/115×13, r3 225/145×11, r4 275/175×9, r5 315/205×7)
If you complete the work in the alotted time continue to the next round
If you fail before 12 min complete as a 12 min AMRAP

WEIGHTLIFTING

Announced the day of, Valhalla programming

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