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CrossFit Class, Extra Strength, Olympic Weightlifting Programming for the week of April 10 2017

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*Note that this has been posted early and is for April 10th forward.
Monday
CLASS

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

B. 5 rounds for time:
15 Toes to Bar
15 Ring Dips

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

Tuesday
CLASS

A. “Annie”
50-40-30-20-10
Double Under
Ab Mat Sit Up

B. EMOM for 15 min
M1, 20 Wallball shots
M2, 15 Overhead Squat 95/65lbs
M3, 20 Russian Kettlebell Swings

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

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

Glute Bridge
5 x 5 AHAP

Wednesday
CLASS

A. Press
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

B. 6 Rounds for Time
9 Burpees
9 Box Jumps 24/20″
9 Pull-Ups
9 Thrusters 95/65lbs
9 Toes-to-Bar

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

Thursday
CLASS

For time,
100 Push ups
800 m run
75 push ups
1200 m run
50 push ups
1600m run
25 push ups
2000 m run

*400 m run is out the front door to the flag, around the outside of parking lot and back to the flag before coming in

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

Power Clean
5 x 2 @ 80%

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

Good Friday wod at 11 am!!

Saturday
CLASS

“Morrison”
For time:
50-40-30-20-10
Wallball
Box Jump 24/20″
American Kettlebell Swings 1.5/1 pood

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

7 rounds
7 Front Squats 135/95lbs
7 Shoulder to Overhead 135/95lbs
* Every time the bar is dropped Perform 7 Bar Facing Burpees

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