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CrossFit class, strength and development for the week of Aug 6 2018

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Monday
ALL LEVELS

Back Squat
5×5 @75%

“Amanda”
9-7-5 reps for time of:
Muscle Up
Squat Snatch 135/95lbs

DEVELOPMENT
4 rounds of:
7 pull ups
5 C2B pull ups
3 bar muscle up

4 rounds of:
10 bicep curls
10 tricep extensions
10 GH raises

Tuesday
ALL LEVELS

E1:30 x 10
10 ring row with 0:02 pause w/ rings touching chest
10 push ups

AMRAP in 10 min
7 hspu
1 rope climb

DEVELOPMENT
4 rounds of:
5 strict ttb
10 scap push ups, toes and nose to wall
0:30 ring FLR

4 rounds of:
10 post flyes
10 sup. Front raise
10 slow back extensions

STRENGTH
Clean from high blocks
2×3 @70,75,80%

Push Jerk + Jerk
5 x [2+1] @ 75%

Deficit Snatch Pull, 2 to contact 1 to shrug
5×3 @100%

Wednesday
ALL LEVELS

EMOM x25min(5rounds)
M1, 10 dual kbs 4/3pood
M2, 10 strict pull ups
M3, 20 GHD sit up
M4, 10 dips
M5, 20/15 cal A. bike

DEVELOPMENT
walk 200′ on your hands

4 rounds of:
10 seated single arm db press
10 straight arm pull downs
10 one leg squats on box per leg

STRENGTH
High Hang Snatch + Hang Snatch +below knee Hang Snatch
[1+1+1] x @ (70,75,80%)

Power Clean
5 x 2 @ 80%

Clean Pulls to contact
5×2 @105%

Thursday
ALL LEVELS

Back Squat
5×5 @75%

Thruster
5×3 @70%

4x attempts at max L-sit hold

DEVELOPMENT
20 muscle up transitions

20 muscle up peek throughs

3 rounds of:
1 min ring FLR
1 min side plank per side
10 lateral raise
10 post flyes

STRENGTH
Overhead Squat + Bench Press
5×1+3 @100%of snatch+75%

Clean Pull + Hang Clean + Jerk
5×5+3+2 @75%

Back Squat
5×5 @75%

Friday
ALL LEVELS

“Karen”
For time:
150 wallball shots
men, 20lbs to 10′
women, 14lbs to 9′

STRENGTH
Yoke Walk
5×100′ w/500/350lbs

4 rounds of:
0:20 ring row hold, hold at top of pull with elbows behind, scaps tight and ringstouching chest
25 sit ups
0:20 ring support hold
20 back extension

4 roundsof:
10 bicep curls
10 tricep extensions
10 GH raises

Saturday
ALL LEVELS

A. 20 min AMRAP
2,4,6,8,10,12 Handstand Push Ups
3,6,9,12,15 Toes to Bar
Run 200M after each set of TTB

B. 3 min FLR as a team

STRENGTH
Muscle Clean + Strict Press
1+1 work up to a max

Power Clean + Power Jerk + Jerk
5×1+2+2 @70%

Clean & Jerk
5×1 @75-85%

Front Squat
5×3 @75%

Sunday
ALL LEVELS

“Kutschbach”
7 rounds for time:
11 back squat 185/125
10 Jerks 135/95

STRENGTH

announced the day of

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