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CrossFit Class, Extra Strength, Olympic Weightlifting Programming November 28-4 2016

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GOOD LUCK TO ALL OF OUR BATTLE IN THE BARRACKS AND HOKKAIDO COMPETITORS! Make sure you are deloading and taking this week to recover. Be at the box doing some workouts @ 65% intensity, Friday rest day. Have fun, Animals!!!!!!!

Monday
CLASS

E5MOM x 5 rounds
Row 20/15cal
10 Pull Ups
10 HSPU
Shuttle run to 4:00
rest to 5:00
*set the rowers up in a line in front of the barbell storage for faster transition to the rig

EXTRA STRENGTH
1. Hatch Squat week 4 day 1

2. 5 rounds not for time:
False grip L-sit hang hold on Rings ALAP
Ring Support hold ALAP

Tuesday
CLASS

10 rounds for time:
2 Power Clean @ 70%
5 Box Jump 40/30″
10 Pistol Squats

WEIGHTLIFTING
1. Snatch
5 x 2 @ 80%

2. Jerk
5 x 2 @ 80%

3. Med. Grip Pull
5 x 3 @ 90%

Wednesday
CLASS

A. For time:
30 Power Snatch @ 65%
50 Ring Dips
300 Double Unders

B. Row intervals
10 x 200m (1:2 work:rest)

EXTRA STRENGTH
1. Hatch Squat week 4 day 2

2. 5 rounds not for time:
Five rounds for max reps of:
Body weight Push Press
Strict Pull Ups

* rest as needed between rounds
**score is total reps for the entire workout

Thursday
CLASS

20 min EMOM
M1, 10 Thrusters 95/65lbs
M2, 10 Toes to Bar

WEIGHTLIFTING
1. Clean
5 x 3 @ 80%

2. Power Snatch
5 x 2 @ 75%

3. Back Extension
3 x 10 w/45lbs

Friday
CLASS

12-9-6 reps for time of:
Snatch Grip Deadlift 135/95
Hang Power Snatch
Overhead Squat

STRENGTH
1. 5 rounds all out 1:2 work:rest
20 cal Air Dyne Sprint
Rest

2. Make up on any missed components from the week

BARBELL CLUB
We will be doing Road To Regionals programming! 🙂 Good luck to all of our Barracks and Hokkaido athletes!!

Saturday
CLASS

E3MOM x 10 rounds
5 Pull Ups
10 Kettlebell Swings 1.5/1pood
5 Pull Ups
10 Kettlebell Swings 1.5/1pood
Shuttle Run to the 2:00 mark
Rest 1 min

* scale to 1 round of pull up and KBS to ensure you get some sprinting time

WEIGHTLIFTING

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

Sunday
CLASS

E5MOM x 4 rounds (40 min)
M1, 30 Wallball + 5 Bar Muscle Up + 20 Burpees
M2, 10 Deadlift 225/155lbs + 2 Rope Climbs

WEIGHTLIFTING

announced the day of

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