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CrossFit Class Programming for the week of August 24 2015

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Monday
COMPETITIVE

A. Snatch
3 x 3 @ 80%

B. “Snatch Cindy”
AMRAP in 20 min
1 Snatch @ 70-80% (pick a weight that is tough, if you start missing reps drop the weight)
5 Pull ups
10 Push ups
15 air squats

FITNESS

A. Snatch
3 x 3 @ 80 %

B. “Cindy”
AMRAP in 20 min
5 Pull ups
10 Push ups
15 air squats

Tuesday
COMPETITIVE

For time
21-15-9 reps
Thrusters 95/65lbs
Box jump 30/24″
Burpees
*run 3 hills to start
2 hills before the 15’s
1 hill before the 9’s

FITNESS

15-12-9 reps
Thrusters
Box jump
Burpees
*start each round with 1 hill run

WEIGHTLIFTING
Jerk Werk

Wednesday
COMPETITIVE

A. Back Squat 100% +20-30lbs
5 x 5 reps @ 75%

B. 5 rounds at your pace
10 band resisted strict pull ups
10 band resisted strict dips

ADVANCED
A. Back Squat 100% +20-30lbs
5 x 5 reps @ 75%

B. 30 muscle up for time

FITNESS
A. Back Squat 100% +20-30lbs
5 x 5 reps @ 75%

B. 5 rounds at your pace
10 strict pull ups
10 strict dips

Thursday
COMPETITIVE

A. Jerk Practice
2-2-2-2-2

B. alternating minute EMOM for 30 min
3-5 Power Clean and Jerk 135/95lbs
5-10 Toes to bar
20-50 Double under

FITNESS
A. Strict Press
2-2-2-2-2

B. alternating minute EMOM for 30 min
3-5 Strict Press
10-20 AB mat sit up
5-10 Burpee

WEIGHTLIFTING
Snatches

Friday
COMPETITIVE & FITNESS

A. Back Squat 100% +20-30lbs
4 x 4 reps @ 80%

B. Bench Press
4 x 4 reps @ 80%

C. Deadlift
4 x 4 reps @ 80%

Saturday
COMPETITIVE & FITNESS

“Fight Gone Bad”
3 rounds of
1 min max wallball shots
1 min max sumo deadlift highpull 75/55lbs
1 min max box jumps 24/20″
1 min max push press 75/55 lbs
1 min max cal row
1 min rest
* The clock does not stop

WEIGHTLIFTING
Coaches choice

Sunday
COMPETITIVE & FITNESS

50-40-30-20-10
Kettlebell Swing
Ball Slam

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