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CrossFit Class Programming for the week of September 21 2015

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Monday
Extra Weightlifting

*this can be performed before or after any class
1. Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

2. Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

COMPETITIVE
A. Warm up Clean & Jerk

B. Buy in 10 Clean & Jerk @ 75%
then
5 rounds for time of:
20 Hammer Strikes
10 Strict Pull Ups
then
Buy out, 10 Clean & Jerk @ 75%

FITNESS
A. Clean & Jerk Practice

B. 5 Rounds for time
10 Russian Kettlebell Swings
10 Hammer Strikes
10 Ring Rows

Tuesday
Extra Weightlifting
*this can be performed before or after any class
1. front squats: 83%x3x10

2. back squats: 70%x3x10

COMPETITIVE
A. 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
work to heaviest set possible, do not sacrifice form for weight

B. 12 minute ascending ladder
1,1,2,2,3,3,4,4,5,5,6,6,7,7,8,8,9,9…….
Power Snatch 95/65lbs
Burpees over the bar

FITNESS
A. Hang Power Snatch
2-2-2-2-2

B. 12 min EMOM
M1, 5 Hang Power Snatch
M2, 5 Burpees

WEIGHTLIFTING
Jerk Werk

Wednesday
Extra Weightlifting
*this can be performed before or after any class
1.  2 position cleans: 1st rep from floor, 2nd rep from  hang :work up to (75%x1+1, 80%x1+1, 83%x1+1) perform 2 waves!!

2. power jerk+jerk: 5 sets x1+1`.  you select the weight.  work on the drive here…..i want a straight dip and a straight drive on both reps.

COMPETITIVE
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

FITNESS
With one bar complete the following
10-9-8-7-6-5-4-3-2-1
Deadlift
Ring Row
Hang Power Clean

Thursday
Extra Weightlifting
*this can be performed before or after any class
1. snatch balance no dip: perform 3 sets x 2 reps….when the weight gets too heavy go to snatch balance with a dip and go as heavy as you can in 5 singles.

2. good mornings: 4 x 10 reps to 45 degree angle.  keep the weight light.

COMPETITIVE
A. Back Squats
Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM

B. 4 Rounds
1 Lap Run
15 Toes to Bar
20 Wallball
*Get after this one, try not to stop and transition quickly!

FITNESS
A. Back Squat
Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM

B. 4 Rounds
20 Sit ups
10 empty bar Thrusters

WEIGHTLIFTING
Cleans

Friday
Extra Weightlifting
*this can be performed before or after any class
1. Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (90-95% 1 RM)

2. Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (90-95% 1 RM)

COMPETITIVE
A. Death by Muscle Up
*if you fail before 10 minute,
complete as an EMOM
M1, 5-10 high as you can pull ups
M2, 5-10 low as you can ring dips

B. 5 rounds for time
30 Double unders
10 Push Press 95/65lbs
then
50 Pull ups any way

FITNESS

A. 10 min EMON
M1, 5-10 Ring Rows
M2, 5-10 feet on floor Ring Dips

B. 5 Rounds for time
Row 10 cal
10 Push Press

Saturday
COMPETITIVE/FITNESS

A. American Kettlebell Swing
1 rep + 1 breath
2 rep + 2 breaths
3 reps + 3 breaths
*perform 1 rep then rest as long as it takes you to take 1 breath. Then perform 2 reps and take 2 breaths for rest, 3 reps and rest for 3 breaths, continue in this pattern until you can not complete all the reps unbroken or you cheat on the breaths.
**rx’d weight 2/1.5 pood, pick a weight you can perform 20+ reps with unbroken
continue for as long as possible

B. In teams of 3
Row 2500m
200 Box Jumps
150 GHD sit ups
100 Burpees
50 Handstand push ups/Push ups

Sunday
COMPETITIVE
A. 21-15-9
Power Snatch 95/65 lbs
Pull ups

B. For time
50-40-30-20-10
Double unders
Plate ground to Overhead
*perform 1 Deadlift at 80% EMOM, including the first minute

FITNESS
A. 21-15-9
Power Snatch 95/65 lbs
Ring Row

B. For time
50-40-30-20-10
Mountain Climbers
Plate ground to Overhead
*perform 1 Deadlift at 80% EMOM, including the first minute

WEIGHTLIFTING
Coaches Choice

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