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CrossFit Class, Strength and Olympic Weightlifting Programming for the week of April 17 2017

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Monday
CLASS

Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

“DT”
5 rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
rx = 155/105lbs

EXTRA STRENGTH
Deadlift
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Skills practice
pick a skill and practice

Tuesday
CLASS

A. 10 min EMOM
M1, 10 Strict Pull Up
M2, 10 Ring Dips

B. 5 rounds for time of:
20 Pistol Squat
30 Russian Kettle bell swing 2/1.5pood
40 Double Unders

WEIGHTLIFTING
Barski Snatch
2 x (65,70,75%)

Snatch Pull + Snatch
8 x [2+1] @ 80%

Back Extension
3 x 10 w/45/35lbs

Wednesday
CLASS

Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

B. 5 rounds for quality:
5 Handstand Push Ups
3 Power Snatch 135/95lbs

*SCALE hspu to shoulder to overhead with same barbell

EXTRA STRENGTH
Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Skills practice
pick a skill and practice

Thursday
CLASS

A. EMOM for 10min
M1, 10 Toes to bar
M2, 20 sit ups

B. AMRAP in 12 min:
3 Muscle ups
9 Kettlebell Swings 2/1.5 pood
15 Burpee Box Jump

WEIGHTLIFTING
Hang Power Clean
5 x 3 @ 80%

Power Jerk with pause
5 x 2 @ 80%

Clean & Jerk
5 x 1 @ 80-90%

Friday
CLASS

“Brian”
3 rounds for time:
5 rope climbs to 15′
25 Back Squats 185/125lbs
185 pound Back squat, 25 reps

EXTRA STRENGTH
EMOM for 20 min
Assault Bike
0:30 hard/ 0:30 rest

Saturday
CLASS

5 rounds for time:
4 Clean and Jerk 225/155lbs
6 Bar Muscle Up
40′ Handstand walk

WEIGHTLIFTING
Snatch Balance
3×2 at 85%

Snatch + Hang Snatch
5 x [1+1] @ 75%

Power Clean + Push Press
5 x [2+4] @ 70%

Front Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Sunday
CLASS

Sunday Funday
Team Chipper
In a group of 3
1 person working at a time
240 wallballs
180 burpees
150 plate oh lunge
120 sit ups
90 plate ground to overhead
60 strict pull ups

WEIGHTLIFTING
announced the day of

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