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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of June 5 2017

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Monday
CLASS

A. Squat
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

B. “Fran”
21-15-9
Thruster 95/65lbs
Pull Up

EXTRA STRENGTH
Deadlift
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Strict Dips
3-5 x Max reps

Tuesday
CLASS

A. Jerk from rack
5 x 3 @ 70%

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps 24/20″
9 Russian Kettlebell Swings 2/1.5pood

C. 3:00 ring FLR

WEIGHTLIFTING
Snatch
5 x 3 @70%

Power Clean
5 x 3 @70%

Back Extensions
3 x 10 45/35lbs

Wednesday
CLASS

A. Snatch
10 x 1 @85%

B. 5 Rounds alternating with a partner
Hill sprint
20 wallball (1 unbroken set)
*all done outside

EXTRA STRENGTH
Press
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Strict ctb Pull Up
3-5 x max reps

Thursday
CLASS

5 rounds of:
3 Front squat @80% of 1RM
5 Handstand Push up
10 Toes to bar
1:1 work:rest with a partner

straight into

establish a 1RM Deadlift
(share the weights!!!)

WEIGHTLIFTING
Snatch
6 x 2 @ 80%

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

Clean Pull
6 x 4 @100%

Front Squat
4 x 4 @ 75%

Friday
CLASS

A. Bench Press
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

B. For time:
21-15-9
Assault bike Cal
Overhead Squat 95/65lbs

Extra Weightlifting
Power Clean
4 x 3 @ 80%

Jerk
4 x 2 @ 80%

Back Squat
5 x 3 @ 80%

Saturday
CLASS

A. “Annie”
50-40-30-20-10
Double unders
Ab mat sit up

B. “Isabel”
30 Snatch 135/95lbs

C. “Grace”
30 Clean and Jerk 135/95lbs

* 10 min cap on each wod

WEIGHTLIFTING

Snatch
6 x 1 @ 80%

Clean and Jerk
4 x [2+1] @80%

Snatch Pull
4 x 3 @85%

Back Extensions
3 x 10 w/35lbs

Sunday
CLASS

For time:
Run 3 Laps
30 Pull Ups
Run 3 Laps
50 GHD Sit Ups
Run 3 Laps
30 Toes to Bar
Run 3 Laps
50 Hip Extension

WEIGHTLIFTING

Valhalla Weightlifting come join us, all levels welcome.

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