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CrossFit Class Programming for the week of Aug 17 2015

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Monday
COMPETITIVE/FITNESS

A. Split Jerk / Strict Press
1-1-1-1-1 / 3-3-3-3-3

B. For time:
10 Thruster 135/95 lbs / 95/65 lbs
50 Double-unders
8 Thruster
40 Double-unders
6 Thruster
30 Double-unders
4 Thruster
20 Double-unders
2 Thruster
10 Double-unders

Tuesday
COMPETITIVE

A. 15 min to establish a 1 RM Clean

B. Alternating Minutes for 20 min
M1
3 Power Cleans (T&G @ 65%)
10 Pull Ups
M2
3 Box Jumps 40/30″
5 HSPU
5 Push Ups

*The goal here is to finish each minute within the time allowed!! as always with these EMOM style workouts, if you need to cut the reps, do so but only if the minute catches you, and continue to try and hold the highest number possible! You have to transition quickly here and hang on!

FITNESS
A. 15 min to establish a 1 RM Clean

B. 20 min EMOM
M1, 3 Cleans @ 65%
M2, 5 Pull ups + 5 Push ups

WEIGHTLIFTING

Jerks

Wednesday
COMPETITIVE

A. Back Squat 100%+ 10-20lbs
7 x 3 reps @ 85%

B. Alternating minutes for 6 minutes
M1, AMRAP Toes to Bar
M2, AMRAP Burpees with 6″ jump

FITNESS

A. Back Squat 100%+ 10-20lbs
7 x 3 reps @ 85%

B. 6 min AMRAP
6 Ring Rows
6 Burpees

Thursday
COMPETITIVE

A. “Annie”
50-40-30-20-10
Double unders
Sit ups

B. 5 Rounds for time
5 Partner tire flips
25 box jump


FITNESS

A. 4 rounds for time
25 Double unders
25 Sit ups

B. 5 Rounds for time
5 Partner tire flips
20 box jump


WEIGHTLIFTING

Clean and Jerk

Friday
COMPETITIVE

A. Power Snatch (this should take no more than 15-20 min)
Work up to a 1RM. You fail your rep when you accidentally squat snatch. The power and the squat snatch should look identical other than the fact that you are riding the squat snatch down lower. Footwork stays the same!

B. For Time
20 Power Snatch 135/95
2 Rounds
8 Muscle Ups
25 Ball slams
15 Power Snatch
2 Rounds
8 Muscle Ups
25 Ball slams
10 Power Snatch

*The goal here is to move continuously and pace well throughout. (Don’t start out with 20 unbroken:)

FITNESS
A. Power Snatch
1-1-1-1-1….

B. For Time
20 Power Snatch @ 65%
30 Jumping pull up
15 Power Snatch
30 Jumping pull up
10 Power Snatch
30 Jumping pull up

Saturday
COMPETITIVE/FITNESS

A. Back Squat 100%+ 10-20lbs
4 x 6 reps @ 70%

B. “Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

Sunday
COMPETITIVE/FITNESS

30 min EMOM
M1, Run 200m
M2, 10-20 Plate ground to overhead
M3, Row 15 cal
M4, 10-20 Overhead plate lunges
M5, 50 Double unders

WEIGHTLIFTING
Coaches choice

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