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CrossFit Class Programming for the week of November 30 2015

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MONDAY
COMPETITIVE

A. Front Squat
5 x 3 @ 75%

B. 3 Rounds for time:
16 Burpees
16 Lunges 115/75lbs
16 Toes to Bar

FITNESS
A. Front Squat
5 x 3 @ 75%

B. 3 Rounds for time:
10 Ring Rows
15 Thrusters
30 Sit ups

FREE TRIAL

A. Squat Technique

B. 3 Rounds for time:
10 Ring Rows
15 Air Squats
20 Sit ups

STRENGTH

A. Snatch Grip Push Press + 3 OHS w/ 3 second pause in bottom of squat
-Work up to a heavy single for the day

B. Snatch
-Work up to heavy single for the day!

C. 10 min practise free standing hand stand

D. Dips
10 x 5
*equal rest time between sets, shorter is better but don’t burn out.

TUESDAY
COMPETITIVE

A. 15 min EMOM
M1, 15 Push Press 95/65lbs
M2, Row 20/15 cal
M3, 0:30 L-sit hold

B. Strict Pull ups
conga line style, in groups of 6 or less
add one rep every time around the conga line, start with one rep

FITNESS/FREETRIAL
A. 15 min EMOM
M1, 10 Push Press
M2, Row 15/10 cal
M3, 1 min FLR hold

B. Strict Ring Rows
conga line style, in groups of 6 or less
add one rep every time around the conga line, start with one rep

WEIGHTLIFTING
A. Hang Squat Snatch (Use straps!)
EMOM x 10 min
3 Hang Squat Snatches (just above knee)
*Stay between (60-70%) for the 10 minutes! Start at 60% and slowly climb if you feel good!

B. Power Snatch + Snatch grip Push Press + Snatch Balance
[1+1+1] work to a heavy set

STRENGTH

A. Power Clean + Push Press + Split Jerk
-Work up to a heavy single of the complex above! Make small jumps up to 90 % but then only increase by 5# increments past 90% of your 1RM Push Press so you should be getting plenty of volume and technique work with the power cleans and the split jerks!

B. CTB Pull ups
10 x 5
*equal rest time between sets, shorter is better but don’t burn out.

C. Hang from false grip
3 min total

WEDNESDAY
COMPETITIVE

10 rounds for time:
2 Power Clean @ 65%
5 Box Jump 40/30″
10 Pistol Squats

FITNESS
10 rounds for time:
2 Power Clean @ 65%
10 Box Jump 24/20
10 Air Squats with feet touching

FREE TRIAL
10 rounds for time:
2 Muscle Cleans
5 Box Jump
5 Air Squats

STRENGTH
A. Bench Press
5-5-5-5-5

B. 150 Handstand steps on a bumper plate

C. Dips
10 x 5
*equal rest time between sets, shorter is better but don’t burn out.

THURSDAY
COMPETITIVE/FITNESS/FREETRIAL

Intensification “Total”
A. Back Squat
2RM

B. Strict Press
2RM

C. Deadlift
2RM

WEIGHTLIFTING
A. Hang Squat Clean
EMOM x 10 min
3 Hang Squat Cleans (just above knee)
*Stay between (60-70%) for the 10 minutes! Start at 60% and slowly climb if you feel good!
*Try not to rest between reps

B. Power Clean + Push Press + Split Jerk
[1+1+1] work to a heavy set

STRENGTH

A. Hang Squat Snatch (Use straps!)
EMOM x 10 min
3 Hang Squat Snatches (just above knee)
*Stay between (60-70%) for the 10 minutes! Start at 60% and slowly climb if you feel good!
B. Strict Press
3-3-3-3-3

C. Supinated grip negative pull ups
5 x 5

FRIDAY
COMPETITIVE

A. Kipping technique
5 min for Pull ups
5 min for HSPU
then
10 min EMOM
M1, 5-10 kipping pull ups (try to get as high as you can, advanced do belly button to bar)
M2, 5-10 kpping HSPU(advanced use a deficit)

B. Row intervals
10 x 200 m 1:2 work:rest

FITNESS/FITNESS

A. 10 min EMOM
M1, 10 Strict Ring Rows
M2, 5 Strict Press

B. Row intervals
10 x 200 m 1:2 work:rest

STRENGTH

A. Clean and Thruster
2-2-2-2-2

B. Front Squats
3-3-3-3-3

SATURDAY
COMPETITIVE

For time:
30 Snatch @ 65%
50 Dips
300 Double Unders

FITNESS

2 rounds for time
40 American Kettlebell Swings
25 Push ups
3min max Double unders

FREE TRIAL

3 rounds for time
25 Air Squats
15 Push ups
2 min Skipping

SUNDAY
COMPETITIVE

20 min EMOM
M1, 10 Thruster 95/65lbs
M2, 10 Toes to Bar

FITNESS

20 min EMOM
M1, 10 Front Squat
M2, 10 Push Press
*use one bar

FREE TRIAL

18 min EMOM
M1, 10 Air Squats
M2, 10 Push ups
M3, 15 Sit ups

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