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CrossFit Class, Extra Strength and Olympic Weightlifting Programming Nov 14-20 2016

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Monday
CLASS

In teams of 3 complete the following
30 min AMRAP
Row 250 m
AMRAP Box Jump
AMRAP Pull Up

*Switch when the rower completes 250m
Score is reps of Box Jump and Pull Up

EXTRA STRENGTH
1. Hatch Squat week 2 day 1

2. Bench Press
5 x 5 @ 70%

3. Ring Support Hold
5 x ALAP

Tuesday
CLASS

EMOM for 21 min
M1, 10 Toes to Bar
M2, 10 Burpees
M3, 5 Power Clean and Jerk 135/95lbs

WEIGHTLIFTING
1. Snatch
6 x 1 @ 85%

2. Squat + Power Jerk
5 x [1+2] @ 80%

3. Back Extension
3 x 10 @ 45lbs

Wednesday
CLASS

A. Snatch Complex
Power Snatch + Hang Squat Snatch + Full Snatch
5 x [1+1+1] @ 70-80%

B. “Annie”
50-40-30-20-10
Double Unders
Sit Ups

EXTRA STRENGTH
1. Hatch Squat week 2 day 2

2. Ring Row Hold (at the top, straight body)
10 x ALAP

3. Strict Press
5 x 5 @ 70%

Thursday
CLASS

Every 10 minutes for 3 Rounds Complete
40 Wall Ball
20 Power Clean and Jerk 95/65lbs
5 Muscle Ups
*You should complete a total of 3 rounds, starting a new round every 10 minutes!

WEIGHTLIFTING

1. Snatch Pull + Power Snatch
6 x [2+2] @ 70-75%

2. Clean
5 x 3 @ 75%

3. Glute Ham Raises
4 x 12

Friday
CLASS

E2MOM for 20 min
M1, 20/15 cal Row
M2, 15 Thruster 95/65lbs
*5 rounds of each movement. Stay unbroken on the thrusters! Yay, thrusters. Scale the weight to do 15 in one set!

STRENGTH

Make up on missed components

BARBELL CLUB
We will be doing prep for Battle in the Barracks

Saturday
CLASS

10 rounds for time
2 Squat Clean @ 80%
4 HSPU or 6 Ring Rows
6 Burpees
8 Wallball

WEIGHTLIFTING
Open to everybody, Just learning to lift or ready rock!!

Sunday
CLASS

AMRAP in 34 min, work in teams of 2.
P1, Row 250m
P2, 20 Box Jumps
P1, 15 Toes to bar
P2, Row 250m
*P1 performs the first movement and P2 begins the second movement when P1 finishes.

WEIGHTLIFTING
announced the day of

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