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CrossFit Class, Extra Strength and Weightlifting Programming for the week of October 24 2016

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Friday is the “CrossFit Total”!!! Do not miss this day, it is your opportunity to establish a 1 rep max in your back squat, strict press and deadlift.

We have the two hardest days on Monday and Tuesday so you can recover before Friday.

We will have burgers served after the 6:30 group finishes up, so try to make it to Barbell Club!!

Monday
ALL LEVELS

3 rounds for time
10 Snatches 135/95
20 Box jump 24/20″

rest 3 min

3 rounds for time
10 Thruster 95/65
15 Toes to Bar

STRENGTH
For time:
Row 1000m
21 Deadlift 275/185lbs
21 Burpee over the Bar
Row 750m
15 Deadlift
15 BOB
Row 500m
9 Deadlift
9 BOB

Tuesday
ALL LEVELS

6 min AMRAP
3 Cleans @ 75%
10′ Handstand walk or Wall Worms 1-3

rest 3 min

6 min AMRAP
6 Power Cleans @ 60%
9 Pull ups

rest 3 min

6 min AMRAP
6 Muscle cleans @ 50%
12 Wallball

STRENGTH AND WEIGHTLIFTING

1. Drop Snatch
4 x 2 increasing weight

2. Snatch Balance
8 x 2-1 up to 105%

3. Snatch
6 x 2 @ 75-85%

Wednesday
ALL LEVELS

EMOM for 10 rounds
M1, 10 HSPU or max HS hold
M2, 10 cal Row

STRENGTH
1. Bench Press
3-3-3-3-3

2. 5 rounds not for time of:
Max L-sit hold
3 Strict Muscle ups

Thursday
ALL LEVELS

A. Snatch Pull + Hang Snatch + Below Knee Snatch + Snatch
15 min to reach 80%

rest 3 min

B. “Nancy”ish
5 rounds for time:
50 Double unders
15 Overhead Squat 95/65lbs

STRENGTH AND WEIGHTLIFTING
1. Clean Pull + Hang Power Clean + Hang Clean
3 x [2+2+1] @ 70%
6 x [1+1+1] @ 80-85%

2. Jerk
10 x 1 @ 75-85%

3. Strict Pull ups or negatives
25 reps total

Friday
ALL LEVELS

CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift
combine the total of all three lifts

BARBELL CLUB
CrossFit Total and PR Party!!!

Saturday
ALL LEVELS

A. EMOM for 10 min
3 Ring Muscle up

B. 5 rounds 1:1 work rest with a partner
Bench push from rope to bay door and back (like a sled push)
10 Shoulder to overhead 115/75lbs

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

Sunday
ALL LEVELS

In team of 2
100 Wall ball – partner holds deadlift
100 cal row – partner holds deadlift
100 Deadlift – partner holds deadlift
rx = 185/125lbs
*switch when partner drops deadlift hold

WEIGHTLIFTING
announced the day of

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