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CrossFit Class, Strength and Development Programming for the week of Sept 17

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Monday
CLASS

A. Front Squat
4×3 @ 80%

B. 21-15-9 reps for time:
Cal Row
Toes to Bar

STRENGTH
Power Snatch
2×2 @65,70% 4×2 @ 75%
Snatch Pull
4×3 @ 90%
Front Squat
4×3 @75% 1×2 @80,85%
Clean and Jerk
2x [2+2] @65,70% 4x[2+1] @75%

DEVELOPMENT
3x:20 Ring support L-sit

20x kipping ring dip

2×25 GHD Sit up

Tuesday
CLASS

5 Rounds
5 Bench Press 65%
5 Bar Muscle Ups
rest 7 min
5 rounds
5 Strict Pull Ups
5 Strict HSPU

STRENGTH
Snatch Balance
2×1 @65,70,75,80,85,90%
Clean Pulls
4×3 @105%
4 rounds of:
10 straight arm pull downs
10 Bicep Curls
10 Post Flyes

DEVELOPMENT
20x ring muscle up transitions

20x hips to rings with peek over

Wednesday
CLASS

5 rounds for time:
12 deadlift 155/105
9 hang power clean 155/105
6 shoulder to overhead 155/105
2 rope climbs

STRENGTH
Clean from blocks
2×2 @65,70,75% 4×2 @80%
Jerk
2×2 @70,75% 4×2 @ 80%
Back Squat
4×3 @85%

DEVELOPMENT
4 rounds of:
10 lateral raise
10 GH raise
:30 HS shoulder taps

Thursday
CLASS

5-4-3-2-1-2-3-4-5
Muscle up
Squat snatch 135/95

STRENGTH
Bench Press + Bench Row
5×5+12 @75%+AHAP
Strict Pull Up + GHD Sit Up
5×10+20
4 rounds of:
10 straight arm pull downs
10 Bicep Curls
10 Post Flyes

DEVELOPMENT
20x Banded ring muscle ups
*slow decent

20x ring skin the cat

Friday
CLASS

EMOM x 20min
M1, 10 Cal Row + Max Double Unders
M2, 10 HSPU

STRENGTH
Power Clean
2×3 @70,75% 4×3 @80%
Med Grip Pull
4×3 @90%
Snatch Pull + Power Snatch
2x[1+2] @65,70% 4x[1+2] @75%
Back Extensions
3×10 w/55lbs

Saturday
CLASS

50-40-30-20-10
Wallball shots
10-8-6-4-2
KB Snatch per arm 1.5/1pood
5-4-3-2-1
Clean & Jerk (65,70,75,80,85%)
*scale KB snatch to american swings if you just cant get it, avoid the bruising

STRENGTH
Snatch
2×2 @65,70% 2×1 @75,80% 5×1 @85%
Snatch Pull
4×3 @90%
Front Squat
5×2 @ 85%
Power Jerk
2×2 @70,75% 4×2 @ 80%

Sunday
CLASS

AMRAP in 45 min
Row 1000m
20 Bench Press 135/95
10 Box Jump 40/30″

STRENGTH
Power Snatch
2×4 @60,65% 1×4 @70% 4×4 @75%
Jerk
2×2 @65,70% 4×2 @75%
Clean from High Box
2×2 @60,65% 1×2 @70,75% 3×2 @80%
Strict Press
4×3 @75%

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