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CrossFit Class Programming for the week of April 25 2016

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MONDAY
ALL LEVELS

A. Push Press
3 x max reps @ 75% of 1RM strict press

B. For Time
42 Wallball 20/14
21 Toe to bar
30 Wallball
15 Toe to bar
18 Wallball
9 Toe to bar

STRENGTH
1. back squat: 5, 5, 5, 5, 5. ( last set is heaviest)

2. clean deadlifts: 5, 5, 5, 5, 5.  same form as a clean, but 10-20% more than your best clean with good technique.

3. military press: 5, 5, 5, 5, 5

4. pull ups: 10, 10, 10

5. GHD Sit Up : 30, 30, 30

TUESDAY
ALL LEVELS

A. Power Clean
Find a 1RM for the day

B. AMRAP in 12 minutes
6 Hang Power Clean @ 65% of todays 1RM
6 Dips
30 Double Unders

C. Front Lean Rest
3:00 min as a group

STRENGTH
1. SNATCH: 6 x 2 @ 80%

2. clean + p.jerk + jerk
6 x [1+1+1] @ 70-80%

3. med. Grip pulls: 3, 3, 3, 3, 3

4. HSPU: accumulate 20-30 reps

WEDNESDAY
ALL LEVELS

A. Front Squat
5-3-2-1-1-1-1….

B. 10 Rounds for time
10 Pull ups
100m Sprint

STRENGTH

1. front squat: 5, 5, 5, 5, 5. ( last set is heaviest)

2. snatch deadlifts: 5, 5, 5, 5, 5.  same form as a snatch, but 10-20% more than your best snatch with good technique.

3. snatch push press: 5, 5, 5, 5, 5

4. turkish get up: 5, 3, 2, 1 per arm

5. toes to bar: 50 reps total

THURSDAY
ALL LEVELS

A. Snatch Balance + Overhead Squat
work up to a heavy set for the day

B. “Karabel”
10 rounds for tme
3 Power Snatch 135/95lbs
15 Wallball 20/14

STRENGTH

1. clean & jerk: 6 x 2 @ 80%

2. p.snatch + hang p.snatch + snatch: 6 x [1+1+1] @70-80%

3. deficit snatch pull: 3, 3, 3, 3, 3

4. negative pull ups: 5 x 5

FRIDAY
ALL LEVELS

A. Bench Press
5 x 3 @ 75%

B. For time
21 KB snatch R 1.5/1pood
21 KB snatch L
21 GHD Sit up
15 KB snatch R
15 KB snatch L
15 GHD Sit up
9 KB snatch R
9 KB snatch L
9 GHD Sit up

BARBELL CLUB
Mystery WOD

SATURDAY
ALL LEVELS

AMRAP in 25 minutes of:
P1, 20 Box Jumps
P2, 20 Toes to Bar
P1, Run 1lap
P2, continues from the top

SUNDAY
ALL LEVELS

A. Supinated Strict Pull Ups
25-50 Reps

B. AMRAP in 15 minutes of:
5 Thruster 95/65lbs
5 Burpees

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