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CrossFit Class, Strength and Olympic Weightlifting Programming for the week of March 20 2017

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Monday
CLASS

“Fatal 40″
For time:
40 wallball
40 hang clean 95/65
40 pull ups
40 deadlift 95/65
40 push up
40 box jump 24/20”
40 american kettlebell swings 32/24kg
40 toes to bar
40 air squats
40 hang snatch 95/65
40 double unders
40 ab mat sit ups

EXTRA STRENGTH
Squat
3 x 5 @ 65%

Bench Press
3 x 5 @ 85%

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

A. Back Squat Bring Sally Up
135/95/65lbs

B. “Chrissy”
For time:
30-25-20-15-10-5
Burpee
20-25-30-35-40-45
Russian KB swing 32/24kg

WEIGHTLIFTING
Barski Cleans
2 x (70,75,80%)

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

Back Extension
3 x 8 w/45lbs

Wednesday
CLASS

A. EMOM for 10 min
M1, 10 Strict Pull Ups
M2, 20 Push ups

B. AMRAP in 20 min
30 Double unders
8 Squat cleans 135/95lbs
10 Handstand Push Ups

EXTRA STRENGTH
Snatch Deadlift
3 x 3 @ 65%

Strict Press
3 x 5 @ 85%

Thursday
CLASS

EMOM for 30 min
M1, row 250m
M2, 15 push press 115/75
M3, 12 cal assault bike
M4, 15 prone row
M5, 15 shuttle sprint

WEIGHTLIFTING
Barski Snatch
2 x (70,75,80%)

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

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

Open wod 17.5

Saturday
CLASS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Power Snatch 135/85
5 Front Squat 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

WEIGHTLIFTING
Snatch
3 x 1 @(75,80,85,90%)

Clean & Jerk
3 x 1 @(75,80,85,90%)

Back Extension
3 x 8 w/45lbs

Sunday
CLASS

Each wod for time

10-8-6-4-2
Thrusters 135/95
10 Pull ups

*rest 8 min

B. 5 rounds for time
20 Unbroken wallballs
10 Unbroken toes to bar

WEIGHTLIFTING
Announced the day of, Valhalla programming

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