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CrossFit Class Programming for the week of September 31 2015

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Monday
COMPETITIVE

A. Back Squat 100% +20-30lbs
5 x 3 reps @ 85%

B. Run 2 laps

10-9-8-7-6-5-4-3-2-1
Push Press 115/75lbs
Pull Ups

Row 750m

FITNESS
A. Back Squat
5 x 3 reps @ 85%

B. Run 1 laps

10-9-8-7-6-5-4-3-2-1
Push Press
Ring Rows

Row 500m

Tuesday
COMPETITIVE

A. Rope climb
3 x 3 ascents

B1. Skill work, Handstand Push up
methods to scaling well!!!

B2. 10 min AMRAP
2,4,6… Hang Power Clean 135/95lbs
2,4,6… Dips

FITNESS

A. Rope Pull ups or supinated grip strict pull ups
3 x 6

B1. Skill work, Handstand Push up
methods to scaling well!!!

B2. 10 min AMRAP
2,4,6… Hang Power Clean
2,4,6… Push ups

WEIGHTLIFTING

Jerk Werk

Wednesday
COMPETITIVE & FITNESS

Power Snatch (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

Thursday
COMPETITIVE

A. Back Squat 100% +20-30lbs
4 x 6 reps @ 70%

B. 5 rounds for time
50 Double unders
15 Toes to Bar
10 SDHP 95/65lbs

FITNESS
A. Back Squat
4 x 6 reps @ 70%

B. 5 rounds for time
1 min skipping (attempt to get double unders)
10 V ups
10 SDHP

WEIGHTLIFTING
Clean and Jerk

Friday
COMPETITIVE

A. Strict Pull Up Ladder
*Do in a team of 3 to 6 people. Do 1 each, then 2 each, then 3 each… continue until the last person fails. If you fail first, do a max set each time until everyone is out.

B. “Diane”
21-15-9 reps of:
Deadlift 225
Handstand push-ups

FITNESS

A. Strict Pull Up Ladder
*Do in a team of 3 to 6 people. Do 1 each, then 2 each, then 3 each… continue until the last person fails. If you fail first, do a max set each time until everyone is out.

B. “Diane”
21-15-9 reps of:
Deadlift 70%
Ring Push ups

Saturday
COMPETITIVE

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

B. 15 min alternating EMOM
M1, Row 20/15 cal
M2, 20 Wallball shots
M3, 15 Burpees

FITNESS

A. Hang Muscle Clean and Press
3-3-3-3-3

B. 15 min alternating EMOM
M1, Row 20/15 cal
M2, 20 Wallball shots
M3, 15 Burpees

Sunday
COMPETITIVE

For time
50 Goblet Squats 2/1.5 pood
50 GHD sit ups
50 Goblet Lunges
50 v ups
50 box jumps
50 Pull ups
50 Med ball sit ups
50 Dips

FITNESS

For time
50 Air Squat
50 Sit ups
50 Lunges
50 leg raises
50 box jumps
50 Ring Rows
50 Sit ups
50 Push up

WEIGHTLIFTING
Coaches Choice

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