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CrossFit Class, Olympic Weightlifting and extra Strength programming for the week of May 29 2017

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Monday
ALL LEVELS

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

EXTRA STRENGTH
Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Deadlift
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Strict Pull Up
3-5 x max reps

Tuesday
ALL LEVELS

Snatch (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

WEIGHTLIFTING
Clean and Jerk
4x[1+2]@75%

Clean Pull
4 x 3 @ 90%

Snatch From Blocks
3 x 2 @75%

Wednesday
ALL LEVELS

A. AMRAP in 12 min
Hang Squat Clean @ 65%
1 rep and drop the bar
2 rep and drop the bar
3 rep and drop the bar

B. AMRAP in 21 min
Run 1 lap
20 Box Jumps
10 Bench Press @ 50% 1 RM

EXTRA WEIGHTLIFTING
Hang Power Snatch
4 x 4 @ 70%

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

Clean from Box
4 x 2 @ 80%

Strict Press
4 x 4 @ 70% of C&J

Thursday
ALL LEVELS

A. 5 rounds for time
10 Burpee
15 Wallball
row 20/15 cal

B. 5 rounds for time
50 Double unders
10 Toes to bar

WEIGHTLIFTING
Snatch
4 x 3 @75%

1/2 squat Clean
4 x 3 @70%

Med Grip Pull
4 x 4 @80%

Back Extensions
3 x 10 w/35lbs

Friday
ALL LEVELS

A. Front Squats
Work up to a 3RM

B. 3 rounds for time:
Row 250m
12 Squat Snatch 65/45lbs
21 Push Ups

Extra Strength
Bench Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Strict Dips
3-5 x Max reps

Saturday
ALL LEVELS

3 rounds for time
10 Push Jerk unbroken 135/95
100 m sprint

rest

3 rounds for time
10 Muscle Clean 135/95
10 Pull ups

WEIGHTLIFTING

Snatch
4 x 2 @ 80%

Snatch Pull
4 x 4 @ 85%

Power Jerk
4 x 5 @70%

Back Squat
3 x 2 @ 90%

ALL LEVELS
For time:
50 cal row
30 hang power clean115/75
50 wallball shots 20/14
30 box jump 24/20
50 kettlebell swings 1.5/1
20 burpee over the bar

WEIGHTLIFTING
Valhalla Weightlifting come join us, all levels welcome.

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