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CrossFit Class, Strength and Olympic Weightlifting Programming for the week of March 13 2017

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Monday
CLASS

A. E2MOM x 5 rounds
2 Overhead squats ascending weight each set

B. 15-12-9 of:
Power Clean 115/75lbs
Lateral over bar Burpees
(Capped at 6 minutes)

Rest 8 minutes

15-12-9 of:
Power Clean 115/75lbs
Lateral over bar Burpees
(Capped at 6 minutes)

EXTRA STRENGTH
Squat
5 x 5 @ 80%

Bench Press
4 x 5 @ 70%

Tuesday
CLASS

8min amrap
5 pull ups strict
5 Push ups
5 T2B

rest 3min

8min amrap
10 sit ups
10 back ext
20 DU 

*Class will be split into 2 groups of 9, groups can alternate between the wods.

WEIGHTLIFTING
Muscle Snatch
3 x 3 @ 40%++

Snatch Pull + Snatch
5 x [1+1] @ 80%

Overhead Squat
5 x 1 @ 90-100% of snatch

Wednesday
CLASS

For time:
1-2-3-4-5-6-7-8-9-10 reps for time:
Power clean
Push Jerk
using 60% of Clean and Jerk
straight into
500m row
100 Double unders

*To perform this wod you will do 1 pc then 1 pj foloowed by 2 pc then 2 pj…….

EXTRA STRENGTH

Clean Deadlift
5 x 5 @ 80%

Strict Press
4 x 5 @ 70%

Strict Dips
3-5 x Max reps

Thursday
CLASS

A. Hang Power Snatch
5 x 3 @ 75%

B. For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Burpee
Toes to bar

WEIGHTLIFTING
Muscle Clean
3 x 3 @ 40%++

Clean Pull + Clean
5 x [2+1] @ 80%

Strict Pull Up
3-5 x max reps

Friday
CLASS

Open wod 17.4

Saturday
CLASS

AMRAP in 31 min, with a partner
5 Strict pull ups
7 Thrusters 135/95lbs
9 Box jumps 30/24″

Partner 1 does the work above. Partner 2 burns 50 cal. When Partner 2 finishes 50 cal, partner 1 will start rowing or pedalling, while Partner 2 continues the workout where Partner 1 left off.
Partners must high five to switch roles


WEIGHTLIFTING

Clean Pull + Power Clean
3 x [1+1] @ 75%

Power Clean + Clean
3 x [1+2] @ (75,80%)

Power Snatch + Snatch
2 x [1+2] @ (70,75,80%)

Sunday
CLASS


WEIGHTLIFTING

Announced the day of, Valhalla programming

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