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CrossFit Class Programming for the week of November 16 2015

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MONDAY
Cinqtuple Total
A. Back Squat
work up to a 5RM

B. Strict Press
work up to a 5RM

C. Deadlift
work up to a 5RM

STRENGTH

A. Snatch (With straps)
6 x 3
(Beween 80-85% of 1RM Snatch)

B. False grip ring rows with Muscle up transition
5 x 5

C. Ring Dips or pike ring dips
x 50

TUESDAY
A. 10 min EMOM
M1, 10 Thrusters 105/75 lbs
M2, 10 Strict Pull ups or Ring Rows

B. Cleans
2-2-2-2-2-2….for 30 min

FREE TRIAL
A. 10 min EMOM
M1, 10 Air Squats
M2, 5 Push ups

B. Muscle Clean technique
5-5-5-5-5…. 30 min

WEIGHTLIFTING
Jerk Werk

STRENGTH
A. Squat Clean and Jerk (Singles)
6 x 3 Reps
(Beween 70-80% of 1RM)

B. Strict Press
work up to a 3RM

C. Negative Pull ups
5 x 5

WEDNESDAY
In teams of 3 complete the following
30 min AMRAP
Row 250 m
AMRAP Box Jump
AMRAP Toes to Bar or Sit ups

* score will be rounds multiplied by total reps
Switch when the rower completes 250m
track reps of box jump and TTB

STRENGTH
A. Bellybutton to Bar pull ups
5 x 5

B. Dips
5 x 5

C. GHD sit ups
3 x 33

THURSDAY

A. Snatch
2-2-2-2-2… for 25 min

B. 12 min AMRAP
4 Dips
8 KBS 1.5/1 pood
12 Hammer Strikes

FREE TRIAL
A. Push Press
3-3-3-3-3…. For 25 min

B. 12 min AMRAP
4 Push ups
8 Air Squats
10 Hammer Strikes

WEIGHTLIFTING
Clean

STRENGTH
A. Kettlebell Snatch
5 x 10 alternating hands with AHAP

B. Kettlebell Clean
5 x 10 alternating hands with AHAP

C. Ring row
5 x 5 super low with 0:02 pause at the top

D. Strict Press
work to a 3RM

FRIDAY
A. Front Squat
5 x 3 @ 75-80%

B. 3 rounds for time
20 Pull ups
100 Double unders

FREE TRIAL
A. Front Squat
3-3-3-3-3 develop proper squat technique

B. 6 rounds for time
8 Ring rows
100 single unders

STRENGTH
A. Snatches (Done as singles)
6 x 3 reps
(Between 85-90% of 1RM… HEAVY)

B. Pull up
10 x 5

C. Dips
10 x 5

SATURDAY

10 rounds for time
2 Squat Clean @ 80 %
4 HSPU/ 6 Ring Rows
6 Burpees
8 Wallball

FREE TRIAL

No Cleans!!!

SUNDAY

In teams of 2
P1, Row 250m
P2, 20 Box Jumps
P1, 15 Toes to bar / 30 Sit ups
P2, Row 250m
continue in this pattern for maximum rounds in 34 min

WEIGHTLIFTING

Coaches choice

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