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CrossFit Class Programming for the week of July 20 2015

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Monday
COMPETITIVE

“Holleyman”

30 rounds for time of:
5 Wallball
3 Handstand push-ups
1 Clean/Power Clean 225/155 lbs

FITNESS

15 Rounds for time:
5 wall ball shots
5 Push Press
5 Power/Muscle Clean

Tuesday
COMPETITIVE

A. For time:
Run 3 Laps
21 Dips
Run 3 Laps
21 Dips
Run 3 Laps
21 Dips

B. 4 x 400m row
1:2 work:rest

FITNESS
AMRAP in 15 min
Run 1 Lap
7 Push ups

WEIGHTLIFTING
Snatch
EMOM x 10 min:
3 Power Snatch (Touch and Go heavy as possible w/o form breaking down)

“Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#
*Pace this correctly and beat your score from the open!

Wednesday
COMPETITIVE & FITNESS

Power Cleans (I used these percentages for reference)
5 EMOM x 5 min (65% of power clean)
3 EMOM x 5 min (75%)
2 EMOM x 5 min (80%)
1 Every 0:30 x 5 min (90%)
5 EMOM x 5 min (same 65%)
*No rest between sets, and make them all touch and go!

Thursday
COMPETITIVE

For time:
50 Pull up
50 Box Jump
50 cal Row
50 Burpee
50 Hammer Strikes
50 GHD Sit up
50 RKBS

FITNESS

Scale the reps and movements

WEIGHTLIFTING

Jerk
2 Front Squats + 1 Push Jerk + 1 Split Jerk
5 sets @ 80 %

5 x 3 Jerk drives

Friday
COMPETITIVE

A. “Diane”
21-15-9 reps of:
Deadlift 225
Handstand push-ups

B. Bench Press
5-5-5-5-5

FITNESS

Scale the reps and movements

Saturday
COMPETITIVE & FITNESS

A. Kipping technique
*if you do not have a strict pull up DO NOT link kipping pull ups, your shoulders are not ready

B. Elizabeth
30 Snatches for time @ 135/95lbs

Sunday
COMPETITIVE

A. 1 Clean + 3 Front Squats
work to a heavy set

B. 50-40-30-20-10 Single Unders
25-20-15-10-5 Toes to Bar

FITNESS
A. 1 Clean + 3 Front Squats
work to a heavy set

B. 150-120-90-60-30 Single Unders
25-20-15-10-5 v-sits

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