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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of May 8 2017

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Monday
Class

For time:
1 mile Run (4 big laps)
50 OHS 95/65lbs
50 GHD Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls 95/65LBS
50 Box Jump overs 24/20”

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

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

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

A. Death by 5 rep Thrusters
5 Reps EMOM x 5 min
*Start at 45/35lbs and add 30/20lbs every 5 minutes until failure to complete in the minute!

B. Rowing
8 x 250 m, 1:2 work:rest

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

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

Glute Bridge
5 x 5 AHAP

Wednesday
CLASS

For time:
Run 800m 45/25lbs plate
100 Toes to Bar
50 Front Squat 155/105lbs
10 Rope Climbs
Run 800m 45/25lbs plate

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

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

Strict Dips
3-5 x Max reps

Thursday
CLASS

Power Clean
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%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.
**Try and go slightly heavier than last time

WEIGHTLIFTING

High Hang Snatch + Hang Snatch +below knee Hang Snatch
[1+1+1] x @ (70,75,80%)

Power Clean (skip if you do class)
5 x 2 @ 80%

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

A. Hand Balancing skills

B. 3 rounds:
25 GHD sit up
50′ HS walk
50′ OH walking lunge 155/105

Barbell Club
Snatch
4 x 2 @ 75%

1/2 squat Clean
4 x 2 @ 75%

Snatch Pull
4 x 4 @ 100%

Front Squat
4 x 2 @ 80%

Saturday
CLASS

AMRAP in 40 min
12 Burpees
9 Hang Power Clean 95/65lbs
18 Wallball 20/14lbs
200m Med Ball Carry 20/14lbs

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

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

Power Jerk
4 x 3 @ 75%

Glute Bridge
5 x 5 AHAP

Sunday
CLASS

3 AMRAPS in 16 min

AMRAP in 4 min
5 Hang Squat Snatch 135/95lbs
10 Bar Facing Burpees

rest 2 min

AMRAP in 4 min
10 Power Clean 135/95lbs
20 Pull Up

rest 2 min

AMRAP in 4 min
15 Box Jump Over 24/20″
30 American Kettlebell Swings 24/16kg

WEIGHTLIFTING

announced the day of

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