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CrossFit Class Programming for the week of September 7th 2015

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Monday
C0MPETITIVE

A. Snatch Grip Push Press + 2 Overhead Squats
-Work up to a heavy single for the day, try to get around what you will do for a triple today.

B. Snatch Triples!
Hit 3-4 good sets of 3 Snatches. Done in SINGLES. Take 10 seconds between. Don’t count your sets until you are over 75% of 1RM Snatch. Try for a new best for a triple!

IF you hit a PR triple, then you are allowed to work up to a heavy single for the day. Otherwise, do 2 more triples at 75% of 1RM.

C. 21-15-9
Body Weight Benchpress
Bar Muscle Ups

FITNESS
A. Overhead Mobility

B. Power snatch
3-3-3-3-3

C. 21-15-9
Benchpress
Jumping Bar Muscle up or Ribs to bar pull up

Tuesday
COMPETITIVE AND FITNESS

Power Clean (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.

WEIGHTLIFTING
Jerk Werk

Wednesday
COMPETITIVE AND FITNESS

A. Technique for all skills!!!

B. “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thursday
C0MPETITIVE

A. 5 rounds fr time
15 Deadlift 185/125lbs
15 Toes to Bar

B. Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”

FITNESS
A. 5 rounds fr time
15 Deadlift
15 Overhead Sit Up

B. Three rounds for time of:
1 min Double under attempts
25 Wallball

WEIGHTLIFTING
Snatch

Friday
COMPETITIVE AND FITNESS

A. Clean+3 Thrusters
5-15 Pull ups between rounds
3 sets after warming up the movements

15 min AMRAP
7 Burpees
14 Box Jump 24/20″
21 Kettlebell Swings 1.5/1 pood

Saturday
C0MPETITIVE

A. Snatch
work up to 1RM for the day

B. 15 min EMOM
M1, Row 15/10 cal
M2, 5 Snatch @ 65% (touch and go)
M3, 5 Muscle Up

FITNESS
A. Snatch
work up to 1RM for the day

B. 15 min EMOM
M1, Row 12/8 cal
M2, 5 Snatch @ 65%
M3, 20 jumping ribs to bar pull ups

Sunday
COMPETITIVE AND FITNESS

A. Push Press
5-5-5-5-5
10-15 Ring rows after each set

B. For time:
100 Double under buy in
100 walking lunge steps 95/65
100 Double under buy out

*sub double unders for 2 minutes of double under attempts

WEIGHTLIFTING

Coaches Choice

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