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CrossFit Class, Extra Strength and Olympic Weightlifting Programming November 21-27 2016

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Monday
CLASS

E5MOM x 5 rounds
Row 20 cal
20 Burpee
40 Air Squats

EXTRA STRENGTH
1. Hatch Squat Week 3 Day 1

2. Strict “Lynne”
5 rounds not for time:
Five rounds for max reps of:
Body weight bench press
Strict Pull-ups
* rest as needed between rounds
**score is total reps for the entire workout

Tuesday
CLASS

A. EMOM for 12 min
3 High Hang Squat Cleans @ 75%

B. AMRAP in 7 min
3-6-9-12-15-18… each of:
Clean & Jerk 135/95lbs
C2B Pull Ups

WEIGHTLIFTING
1. Snatch Balance
1-1-1-1-1-1-1 up to 105-120%

2. Hang Snatch Pull + Snatch Pull + Snatch
6 x [1+1+2] @ 75-80%

3. For time:
100 GHD sit ups

Wednesday
CLASS

A. 5 rounds for time of:
50 Double unders
20 Wallballs

B. 50-40-30-20-10 reps for time of:
Single arm kettlebell swings 1.5/1 pood (equal reps between your arms, break it up as you see fit)
Ab mat sit ups

EXTRA STRENGTH
1. Hatch Squat Week 3 Day 2

2. 5 rounds of:
5-5-5-5-5 Strict Press
12-12-12-12-12 Bench Row (squeeze the top)

3. Ring stability work
5 rounds of 5 dips:
Dip hold 0:10
Support hold 0:10
*try to stay unbroken through each round.
*scale to push up with holds

Thursday
CLASS

Full Snatches and Toes to Bar For Time
15 Toes to Bar
10 Snatch @50%
15 Toes to Bar
10 Snatch @60%
15 Toes to Bar
10 Snatch @70%
15 Toes to Bar
10 Snatch @80%
15 Toes to Bar
10 Snatch @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

WEIGHTLIFTING
1. Clean from blocks (stacks of 45lb plates)
6 x 2 @ 80%

2. Jerk
10 x 1 @ 85%

3. Med Grip Pull
5 x 2 @ 90%

Friday
CLASS

Row 5km
E3MOM perform 5 Bench Press w/ body weight

STRENGTH
Make up on any missed work from the week or pick skills to work on.

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

Saturday
CLASS

On a running clock…..
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Up
10 Hang Power Cleans 135/95lbs
*Scale muscle ups to C2B Pull ups or jumping ring muscle up

start “Amanda” at the 20:00 mark
9-7-5 reps for time of:
Muscle Up
Squat Snatch 135/95lbs
*scale muscle up to ring dips or jumping ring muscle up

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

Sunday
CLASS

“The Seven”
7 rounds for time of:
7 HSPU
7 Thruster 135/95 lbs
7 Knees to elbows
7 Deadlift 245/165 lbs
7 Burpees
7 KBS 2/1.5 pood
7 Pull Up

WEIGHTLIFTING
announced the day of

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