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CrossFit Class, Olympic Weightlifting and additional Strength Programming for the week of May 15 2017

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Monday
ALL LEVELS

A. Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

B. “Danny”
AMRAP in 20 min:
30 Box Jump 24/20″
20 Push Press 115/75lbs
30 Pull Ups

EXTRA STRENGTH
Deadlift
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Skills Practice

Tuesday
ALL LEVELS

24 min EMOM
M1, 10 Toes to Bar
M2, 5 Hang Power Clean 65%
M3, 50 Double Unders

WEIGHTLIFTING
Barski Snatch
2 x (65,70,75%)

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

Back Extension
3 x 8 20/15kg

Wednesday
ALL LEVELS

A. Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

B. 14 min EMOM
M1, Clean + 3 Front Squats 70-80%
M2, Clean + 2 Jerks 70-80%

EXTRA STRENGTH

Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Skills practice

Thursday
ALL LEVELS

A. “Nancy”
5 rounds for time:
400m run
15 Overhead squat 95/65lbs

B. “Heather”
3 rounds for time:
550m row
12 Deadlift 225/155lbs
21 Ring Dips

WEIGHTLIFTING
Hang Power Clean
5 x 3 @ 80%

Snatch Pull + Snatch
5 x [1+1] @ 80%

20 x AHAP wallball throws
*as high as possible

Friday
ALL LEVELS

For time:
15 Push Press 3/4 bdywt
5 rope ascents
12 Push Press
4 rope ascents
9 Push Press
3 rope ascents
6 Push Press
2 rope ascents
3 Push Press
1 rope ascent

Extra Weightlifting
Snatch Balance
3×2 at 85%

Snatch + Hang Snatch
5 x [1+1] @ 75%

Power Clean + Push Press
5 x [2+4] @ 70%

Front Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Saturday
ALL LEVELS

For time:
150 single unders
20 bar muscle up
10 squat clean 115/75
150 single unders
15 bar muscle up
15 squat clean 115/75
150 single unders
10 bar muscle up
20 squat clean 115/75
150 single unders

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

Barski Snatch
2 x (65,70,75%)

Back Squat
5 x 5 @ 75%

Sunday
ALL LEVELS

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WEIGHTLIFTING
announced the day of

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