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CrossFit Class Programming for the week of August 3 2015

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Monday

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Tuesday
COMPETITIVE

A. Back Squat (use the same 100% as last week)
7 x 3 reps @ 85%
20-25 min to complete

B. Alternating EMOM for 10 min
Min 1, 15 Kipping or Butterfly Pull ups
Min 2, Row 20/15 cal

* This is a lot of pulling, make sure you use your legs on the rowing and save your arms for the pull ups
*** Also be mindful that you are off the rowing in time for your partner to be on and rowing by the first second of the next minute.
You must be off the rowing and at your pull up bar before the start of the next minute, scale accordingly.

FITNESS
A. Back Squat (use the same 100% as last week)
7 x 3 reps @ 85%
20-25 min to complete

B. Alternating EMOM for 10 min
Min 1, 15 Ring Rows
Min 2, Row 15/10 cal

WEIGHTLIFTING

Snatch 2 reps @85% x 5 sets

Deficit Snatch half deadlift @ 100% x5 sets

Wednesday
COMPETITIVE

For time
Run 1 Lap
10 Dips
10 American Kettlebell Swings 2/1.5 pood (choose weight you can do each round in 1 or 2 sets)
Run 2 laps
20 Dips
20 AKBS
Run 3 laps
30 Dips
30 AKBS
Run 2 laps
20 Dips
20 AKBS
Run 1 Lap
10 Dips
10 American Kettlebell Swings

FITNESS

10 rounds for time
Run 1 Lap
10 Dips
10 American Kettlebell Swings

Thursday
COMPETITIVE

A. Snatch
work on triples t 80%
20 min

B. For time
100-80-60-40-20
Double Unders
alternating with
25-20-15-10-5
Toes to Bar

FITNESS

A. Hang Power Snatch
work on triples @ 80%
20 min

B. 5 rounds for time
1 min double under attempts
14 alternating single leg toes to bar or v-sits

WEIGHTLIFTING
Clean & Jerk 2 reps @ 85% x5 sets

Front Squat @ 100% of c&j 2 reps x 5 sets

Friday
COMPETITIVE

A. Back Squat (use same 1RM from Tuesday)
4 x 6 reps @ 70%

B. Alternating EMOM for 10 min
Min1, 20 Wallballs
Min2, Row 20/15 cal

FITNESS

A. Back Squat (use same 1RM from Tuesday)
4 x 6 reps @ 70%

B. Scale the reps to suit

Saturday
COMPETITIVE AND FITNESS

A. 20 min to establish a 1 RM Truster

B. For time
using 50% of 1RM Thruster
Run 1 lap
21 Thrusters
42 Box Jumps
Run 1 lap
15 Thruster
30 Box Jumps
Run 1 lap
9 Thruster
18 Box Jumps

Sunday
COMPETITIVE

A. Clean and Jerk technique and warm up

B. Bench Press Technique and warm up

C. For time
In teams of 2
Complete AMRAP in 18 min
Alternate through the exercises
adding 2 reps each round and starting with 2 reps
Partner 1, 2 reps Clean and Jerk @ 50% 1RM
Partner 2, 2 reps Bench Press @ 50% 1RM
Partner 1, 2 reps Burpee
Partner 2, 2 reps Clean and Jerk
Partner 1, 2 reps Bench Press
Partner 2, 2 reps Burpee
repeat this cycle with 4 reps each, then with 6 reps eachuntil the time cap.

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