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CrossFit Class Programming for the week of October 5th 2015

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Monday
COMPETITIVE

A. Snatch
Snatch
5 x 1 rep @ 80% of 1RM snatch

B. 6 Rounds for time:
5 Snatch 135/95 lbs
10 Ring Dips

*scale snatch to 65-75%

FITNESS
A. Snatch Technique
3-3-3-3-3

B. 6 Rounds for time:
10 American Kettlebell Swings
10 Ring Rows

Extra
*this can be performed before or after any class
1. snatch: work up to 80%x1x5 sets
2. clean and jerk: work up to 80%x1x5 sets
3. front squat: 3, 2, 1, 1, 1, 1, 1 (3 reps very light, 2 reps a tad heavier, the last 5 singles work up to a heavy single.
4. Dips: 50
5. Chin ups: 50

Tuesday
COMPETITIVE

A. Clean and Jerk
5 x 1 rep @ 80% of 1RM Clean and Jerk

B. Pull up technique

C. 15-12-9-6-3 reps for time of:
Chest to bar pull-up
Clean and Jerk 135/95 lbs

*scale Clean and Jerk to 65-75%

FITNESS

A. Clean and Jerk Technique
3-3-3-3-3

B. Jumping pull up technique

C. 30-24-18-12-6
Jumping Pull up
Ball Slam

WEIGHTLIFTING
Jerk Werk

Extra

*this can be performed before or after any class
1. snatch: work up to 85%x1x5 sets
2. clean and jerk: work up to 85%x1x5 sets
3. sn pulls: work up to 100%x3x2 sets
4. Muscle up Transition x 20
5. Hang from False grip for 3:00 total

Wednesday
COMPETITIVE

A. 10 min AMRAP
10 Ring Rows
10 Perfect Push-ups

B. Five rounds for time of:
40 Double unders
30 Box jumps 24/20″
20 Russian kettlebell swings 2/1.5 pood

FITNESS
A. 10 min AMRAP
10 Ring Rows
10 Perfect Push-ups

B. 3 Rounds for time of:
Cal row 18/12
40 Tire step ups
30 Russian Kettlebell Swings

Extra

*this can be performed before or after any class
1. snatch: light day. Play weight. Work up to 50% of snatch x 2 reps x 3 sets.
2. Clean and jerk: same as snatch
3. Fs: 3, 2, 1, 1, 1, 1, 1

Thursday
COMPETITIVE

A. 15 min to establish a 1RM Clean and Jerk
rest 3 min
B. Every 4 min on the min for 5 rounds (20 min)
7 Clean and Jerk @ 65% of today 1 RM
28 Hammer strikes
20 Toes to Bar

FITNESS

A. Clean and Jerk Technique
3-3-3-3-3

B. Every 4 min on the min for 5 rounds (20 min)
20 Ball Slams
20 Hammer Strikes
20 Sit ups

WEIGHTLIFTING

Snatch

Extra

*this can be performed before or after any class
rest you will lift heavy on your next session

Friday
COMPETITIVE

For time:
50 Wallball shots
50 Burpees
50 Goblet squats 2/1.5 pood
50 Pull ups
50 Cal Row

FITNESS
5 Rounds for time
10 Air Squats
10 1/2 Burpees
10 Sit ups
10 Ring row
10 Kettlebell High pull

Extra
*this can be performed before or after any class
1. snatch: work like a meet: warm up….you get 3 attempts to hit your best snatch
2. clean and jerk: work like a meet: warm up….you get 3 attempts to hit your best cj.
3. Fs: 1, 1, 1.
4. Dips: 50
5. Chin ups: 50

Saturday
COMPETITIVE

In teams of 2 complete 2 rounds for time:
30 Cal Row, partner holds Deadlift 225/155 lbs
30 Handstand Push ups, partner holds handstand
30 Toes to Bar, partner holds hang
50 foot overhead walking lunge 95/65lbs

*Athletes can share reps as they see fit

FITNESS
For time:
50 Walking lunges
30 Ball Slams
30 Push ups
30 Cal Row

Extra

*this can be performed before or after any class
make up missed workouts

Sunday
COMPETITIVE/FITNESS

A. Death by
Sumo Deadlift High Pull 95/65lbs
Burpees
*minute one perform 1 SDHP and 1 Burpee
minute two perform 2 and 2
minute 3 perform 3 and 3
Continue following this pattern until everybody fails
**when you fail continue as an AMRAP perform 5 and 5 until everybody is done

B. Death by
Front Squat @ 65% of 1RM
Strict Pull up

WEIGHTLIFTING
Coaches Choice

Extra

*this can be performed before or after any class
make up missed workouts

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