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Crossfit Class, Extra Strength and Olympic Weightlifting Programming for the week of March 6 2017

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Monday
CLASS

A. Back Squat
4 x 5 @ 70%

B. AMRAP in 7 min
Wallball shots 20/14lbs 10/9′
EMOM 5 Deadlift 225/155lbs, starting at 1:00

EXTRA STRENGTH

Bench Press
5 x 5 @ 80%

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

E10MOM start a new wod
Wod 1
“Amanda”
9-7-5 reps for time:
Muscle Up (scale to pull up)
Squat Snatch 135/95
Wod 2
“Elizabeth”
21-15-9 reps for time:
Squat Cleans 135/95
Ring Dips

WEIGHTLIFTING

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

Jerk Start + Jerk
8 x [2+1] @ 80%

20 x Broad Jump

Wednesday
CLASS

EMOM for 20 min
M1, 12 Cal Airbike
M2, 12 Burpees
M3, 50 Double Unders
M4, 150m row
M5, 10 Toes to Bar

EXTRA STRENGTH

Snatch Deadlift
4 x 5 @ 70%

Strict Press
5 x 5 @ 80%

Strict Dips
3-5 x Max reps

Thursday
CLASS

Clean & Jerk
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM C&J so you can have an idea how heavy to be.

WEIGHTLIFTING

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

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

Back Extension
3 x 8 w/45lbs

Friday
CLASS

Open wod 17.3

Saturday
CLASS

3 rounds, each at max effort
250 m row
10 American Kettlebell Swings 2/1.5pood
10 Burpees
10 American KBS
10 Burpees
10 American KBS
250 m row
Rest 12 min

Full effort on each round. Rest 12 minutes between each. Time all three rounds.

WEIGHTLIFTING

Snatch
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Clean & Jerk
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Back Extension
3 x 8 w/45lbs

Sunday
CLASS

“Tabata-Tastic”
For Total Reps in 39 minutes
Tabata Thrusters (95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150 lbs)
1 Minute Rest
Tabata Handstand Push-Ups
1 Minute Rest
Tabata Kettlebell Swings
1 Minute Rest
Tabata Row

WEIGHTLIFTING
Announced the day of, Valhalla programming

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