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CrossFit Class, Strength and Olympic Weightlifting Programming for the week of Feb 27 2017

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Monday
CLASS

A. Squat
5 x 3 @ 85%

For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

EXTRA STRENGTH

Strict Dips
3-5 x Max reps

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

“Bergeron Open Test”
AMRAP in 20 min
50 Wallball shots
50 Double Unders
40 Box Jump
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Clean 145/100lbs
20 Jerks 145/100lbs
10 Power Snatch 145/100lbs
10 Muscle Up

WEIGHTLIFTING

Muscle Snatch
3 x 3 @ 40%

Hang Power Snatch
5 x 3 @ 75%

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

Wednesday
CLASS

A. E3MOM x 5 rounds
5 Strict Pull ups
5 Butterfly Pull ups
5 Kipping Pull ups
15 Ring Dips
40 Ab mat Sit ups

B. 8 x 250 row sprint
1:1 work:rest

EXTRA STRENGTH

Clean Deadlift
5 x 3 @ 85%

Strict Press
3 x 3 @ 65%

Bench Press
3 x 3 @ 65%

Thursday
Open gym from 6pm to 7:30pm, cme workout during this time and stay for Weightlifting at 7:30pm
We will be watching the open announcement at 6pm, Let’s watch it as a group!!!!

CLASS
Snatch
5 Reps EMOM x 5 min @50%
4 Reps EMOM x 5 min @65%
3 Reps EMOM x 5 min @70%
2 Reps EMOM x 5 min @75%
1 Rep Every 0:30 x 5 min @80%

WEIGHTLIFTING

Muscle Clean
3 x 3 @ 40%

Clean & Jerk
5 x 2 @ 80%

Power Jerk with pause
5 x 2 @ 80%

Friday
CLASS

Open WOD 17.2

Saturday
CLASS

“Holleyman”
30 rounds for time:
5 Wallball shots
3 Handstand oush ups
1 Power clean 225/155


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
4 x 3 @ 80%

Sunday
CLASS

“The Chief”
5 x AMRAP in 3 min (19 min)
3 Power Clean 135/95lbs
6 Push Up
9 Air Squat
Rest 1 min between AMRAPs

WEIGHTLIFTING
Announced the day of, Valhalla programming

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