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CrossFit Class programming for the week of March 21 2016

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MONDAY
ALL LEVELS

For Time:
10-8-6-4-2
Thrusters 115/75lbs
20-16-12-8-4
Box Jumps 24/20”

*rest 3 min and repeat, try to match your time!!

STRENGTH
1. 30 min EMOM
M1, 3 bench press (work to a heavy set for the day)
M2, 5 banded bar muscle up using only wrists to hold bar, concentric and eccentric
M3, handstand hold

2. 3:00 ring FLR wth turn out

TUESDAY
ALL LEVELS

A. EMOM for 10 min
M1, 15 Kipping/butterfly pull ups
M2, 20 Push ups

B. AMRAP in 15 min
1 lap around building
10 Push Press 95/65lbs
25 Double unders

STRENGTH/WEIGHTLIFTING
1. Front squat + box jumps:  5x [3+5]

2. muscle snatch from floor: 3x 3

3. high hang snatch+ sotts presses: 3x [3+3]….dip straight and snatch, while in the hole, press the weight over head while pausing 1001, 1002 counts

4. snatch: 8x 1 rep @80-85%  no misses!!!!

5. Skin the cat: 25 reps total

6. accumulate 0:60 of L-sit time

WEDNESDAY
ALL LEVELS

A. Back Squat
5 x 3 @80-85%

B. EMOM for 12 min
M1, 5 Muscle up
M2, 15 GHD Sit ups
M3, 3 Deadlift @ 80%

STRENGTH
1. 30 min EMOM
M1, 3 Cleans (work to a heavy set for the day)
M2, 10 Ring Rows
M3, 5 Straight arm pull up

2. slow strict ring muscle up transitions, eccentric and concentric: 25 reps total

THURSDAY
ALL LEVELS

A. Snatch
2-2-2-2-2….

B. 5 rounds for time
20 Unbroken wallballs
15 Unbroken toes to bar

STRENGTH/WEIGHTLIFTING

1. Front squat+jerk: 6x [3+1] @70-80%

2. muscle clean from floor: 3x 3

3. high hang clean+sotts press: 3x [3+3] clean the weight into a full squat.  while in the hole, press the weight over head while pausing 1001, 1002 counts.

4. clean & jerk: 8x 1 rep @80-85%  no misses!!!!

5. negative pull up: 25 reps total

6. accumulate 2:00 in ring support

FRIDAY
ALL LEVELS

Open wod 16.4

SATURDAY
ALL LEVELS

AMRAP in 30 min
30 Double unders
8 Squat cleans 155/110lbs
11 Hand release push ups

SUNDAY
ALL LEVELS

A. Back Squat Bring Sally Up
135/95/65lbs

B. “Chrissy”
For time:
30-25-20-15-10-5
Burpee over KB
20-25-30-35-40-45
Russian KB swing

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