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CrossFit Class, Olympic Weightlifting and extra Strength Programming for the week of June 12 2017

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Monday
CLASS

A. Find a 3RM Hang Clean

B. For time:
50 cal row
30 hang power clean 115/75
50 wallball shots 20/14
30 box jump 24/20
50 kettlebell swings 1.5/1
20 burpee over the bar

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

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

EMOM x 10 min
M1, 10 strict pull ups (aim for chest to bar)
M2, 0:20 L-sit

Tuesday
CLASS

1 min to establish a max rep unbroken double under set
straight into
5 rounds of:
2 Snatch @ 75%
10 Box jump clear over the box
10 Toes to bar
straight into
Establish a 1 RM thruster

WEIGHTLIFTING
Hang Half Squat Snatch
4 x 3 @75%

Squat + Jerk
4 x [2+1] @80%

Clean from Blocks
4 x 2 @ 80%

Strict Press
from yesterday if you havent done them

Wednesday
CLASS

Squat
75% x 5 reps
85% x 3 reps
95% x 1 rep
100+% x 1++ rep (establic a 1RM for the day)
drop weight to 75%, use for wod

B. For time
5 Back Squat + 5 Muscle Up
Run 1 lap
5 Back Squat + 5 Muscle Up
Run 2 lap
5 Back Squat + 5 Muscle Up
Run 3 lap
5 Back Squat + 5 Muscle Up

EXTRA STRENGTH

EMOM x 15 min
M1, 10 strict dips
M2, 10 strict ringrows
M3, 20/15 cal assault bike

Thursday
CLASS

Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
10 Glute Ham Raises after each set

B. 6 minute AMRAP
10 Push Press 95/65 lbs
10 Box Jumps 24/20″

WEIGHTLIFTING
Snatch
4 x 2 @ 75%

1/2 squat Clean
4 x 2 @ 75%

Snatch Pull
4 x 4 @100%

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

Friday
CLASS

Warm up by either running or rowing or biking for 10 minutes easy.

E4MOM x 5 rounds
Row 500m
Max rep C2B Pull Up
rest 1 min
*work from 0:00 to 3:00, rest from 3:00 to 4:00

Extra Weightlifting
Power Snatch + Snatch
4 x [2+1] @75%

Hang Half Squat Clean
4 x 2 @ 75%

Push Press
6 x 3 @ 70%

Squat, fast out of the bottom
5 x 3 @ 75%

Saturday
CLASS

AMRAP 20 minutes
400m Run
20 GHD Sit Ups
10 Hang Squat Clean 115/75
*Shoot to be in the 5-7 round range if you can!

WEIGHTLIFTING

Clean and Jerk
4 x [2+1] @85%

Clean Pull
4 x 3 @ 90%

Hang Snatch
4 x 3 @ 70%

Back Extensions
3 x 10 w/45lbs

*Perform 2 sets of each movement each at 5% lower than target %

Sunday
CLASS

With a partner alternating 90 seconds on 90 seconds off for the whole workout!

15 Minute AMRAP
10 Row Calories
10 Burpees

15 Minute AMRAP
10 Wall Ball
10 Toes to Bar

*No rest between AMRAP’s.  You work for 90 seconds on the row and burpees then you rest while your partner works for 90 seconds.  Pick up where your partner left off each round!

WEIGHTLIFTING
announced the day of, Valhalla Weightlifting, come lift with us.

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