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CrossFit Class Programming for the week of September 28 2015

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Monday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
1. snatch balance with a dip: 5 singles working up to a heavy single.

2. hang snatch 75%x3x5 sets. no straps. do not let bar down.

3. snatch grip pp+ohs+sotts press: 1+1+3 x 5 sets.  you choose the weight.

4. strict pull ups x10x3 sets

5. dips x10x3 sets

Class
COMPETITIVE
A. 15 min to establish a 1RM Thruster for today
rest 3 min
B. Every 4 min on the min for 5 rounds (20 min)
7 Thrusters @ 65% of today 1 RM
28 Hammer strikes
5 Bar muscle ups/ 5-10 Chest to bar pull ups

FITNESS
A. 15 min to establish 1RM Power clean and press
rest 3 min
B. Every 4 min on the min for 5 rounds (20 min)
7 Strict press @ 65% of todays 1RM
28 Hammer strikes
25 Sit ups

Tuesday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
1. front squat: 85%x3x10

2. good mornings: 3 x 10 light.

3. false grip swings on rings x5x5 sets

4. pike muscle up transitions x5x5 sets

Class
COMPETITIVE
A. Head to head battles
two opponents face of taking turns performing reps, add 1 rep each turn until one person fails
continue for 5 minutes.
*When one person fails they perform AMRAP on their next turn

1-1-2-2-3-3-4-4-5…..
Hang Cleans 135/95lbs

1-1-2-2-3-3-4-4-5…..
Pull ups

1-1-2-2-3-3-4-4-5…..
Wallball shots

1-1-2-2-3-3-4-4-5…..
Toes to Bar

B. Rowing intervals
10 x 300 w/ 1:1 or work:rest

FITNESS

A. EMOM for 5 min
10 Hang Power Clean 115/75lbs

B. EMOM for 5 min
5 Strict high as you can pull ups

C. EMOM for 5 min
15 Wall ball shots

D. EMOM for 5 min
20 Ab mat sit ups

WEIGHTLIFTING
Snatch

Wednesday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
1. Barski 75%x3x3, 80%x3x3

2. Clean deadlifts: 90%x3, 95%x3, 100%x3

3. Front squats + jerk:  3+1 x5 sets  you select weight   About 80% of best cln and jerk

4. jumping bar muscle up x7x3 sets

5. kipping hip to bar x7x3 sets

Class
COMPETITIVE

A. Deadlift
5 x 3 @75%
* Move the bar with force and power

B. For time
50-40-30-20-10 Double Unders
10-8-6-4-2 Handstand Push-Ups
5-4-3-2-1 Strict Pull-Up or weighted pull ups

FITNESS

A. Deadlift
5 x 3 @75%
* Move the bar with force and power

B. For time
10-9-8-7-6-5-4-3-2-1
Kettlebell swings
Push ups
Ring Rows

Thursday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
1. Back squats: 85%x3x10 sets

2. Snatch grip pp+OHS: 1+2 x 5 sets med heavy!!

3. ring row x10x5 sets

4. ring push up x10x5 sets

Class
COMPETITIVE/FITNESS

A. Barski Cleans
5 sets you pick the weight, focus on form

B. For Time
42 Wallball 20/14
21 Toe to bar
30 Wallball
15 Toe to bar
18 Wallball
9 Toe to bar

WEIGHTLIFTING
Clean and Jerk

Friday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
1. Snatch: Max for day

2. Clean and jerk: max for day

3. handstand push up max reps x3
or handstand hold for max time x3

4. supinated grip pull up for max reps x3

Class
COMPETITIVE/FITNESS

5 Rounds for time
10 Push Press 95/65 lbs
10 Front Rack Lunges 95/65 lbs
10 Bar Over Burpees
10 Pull ups

Saturday
Extra Weightlifting and Gymnastic
s
*this can be performed before or after any class
Catch up day, pick a session you missed and do it today.

Class
COMPETITIVE/FITNESS

A. In teams of 3 or 4 complete the following, 1 person working at a time, break up the reps as you see fit.
6 Rounds for time
50 Back Squats 115/75lbs
100 Double unders
50 Push ups

B. Rowing intervals
5×500 w/ 1:1 or work:rest

Sunday
Extra Weightlifting and Gymnastics

*this can be performed before or after any class
Come to weightlifting and class and get coached by a national level weightlifter!!!!

Class
COMPETITIVE/FITNESS

3 rounds for time
25 Wallball Shots
25 Pull ups/Ring Row
25 Pistol Squats/Air Squat
25 American Kettlebell Swings 1.5/1 pood

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