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CrossFit, Development and Strength Programming for the week of May 21

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Monday
CLASS

A. Back Squat
4 @65,70,75,80,85%

B. For Time:
300m Run
30 Power Clean 95/65
300m Run
30 Front Squats 95/65
300m Run
30 Shoulder To Overhead 95/65
300 Double Unders
30 GHD Sit Up

STRENGTH
Clean & Jerk
2+1 @60%, 2+1 @65%, 2+1 @70%, 4×2+1 @75%

Clean Pull
3 @75%, 3 @ 80%, 3 @85%, 3×3 @90%

Snatch from Blocks
2 @65%, 2 @70%, 3×2 @75%

DEVELOPMENT

“Triple 3’s”
3000m Row
300 Double Unders
3 Mile Run

“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlifts 1.5 BW
BenchPress BW
Squat Cleans 3/4 BW
*You can do this at the prescribed weights or you can do them at the regional weights! The regional weights 295/220# 195/135# 145/105#.

Tuesday
CLASS

Power Clean
5 reps EMOM x 5 min @ 55%
rest 2 min
3 reps EMOM x 5 min @70%
rest 2 min
1 rep Every 0:30 x 5 min @80%
rest 2 min
5 x 15 reps Bar Facing Burpees
*Alternate 1:1 with a partner on the burpees!

STRENGTH
Snatch
2×3 @65%, 2×3 @70%, 4×3 @75%

Half Squat Clean
2×3 @60%, 2×3 @65%, 4×3 @70%

Med. Grip Pull, 0:03 to contact, fast ext., 0:03 down
2×4 @60%, 2×4 @70%, 4×4 @80%

Back Extension
3×12 AHAP

Development
EMOM x 15
M1, 5 Muscle Transitions
M2, Max time Hand Balance
M3, Max Pistol Squats
*add rest time if you need extra

Wednesday
CLASS

10 Rounds for time
10 cal Row or bike
15 Wallball shots
10 Toes to Bar

STRENGTH
Hang Half Squat Snatch
2×4 @60%, 2×4 @65%, 4×4 @70%

Squat + Jerk
2×1+1 @70%, 2×1+1 @75%, 4×1+1 @80%

Clean from Block
2×2 @70%, 2×2 @75%, 4×2 @80%

Press
4 @50%, 4 @60%, 4×4 @70%

Development

6 sets
5 weighted pull ups
:30 accumulated L-sit

Thursday
CLASS

A. Clean, finish the squat
4×3 @75%

B. AMRAP in 12 minutes
6 Power cleans 95/65
6 Ring dips

STRENGTH
Snatch
2×2 @70%, 2×2 @75%, 4×2 @80%

Snatch Pull
2×4 @80%, 4×4 @85%

Power Jerk
5 @50%, 5 @60%, 5 @65%, 3×5 @70%

Back Squat
4 @80%, 2×3 @85%, 3×2 @90%

Development

EMOM x 20 min
M1, steady state assault bike
M2, 3 Muscle Up attempts
*choose appropriate work:rest for your level and scale to progressions if necessary

Friday
CLASS

A. 25-20-15-10-5 Reps For Time:
Box Jumps 24/20″
KB Swings 1.5/1pood
GHD Sit up

B. Row sprints
5 x 250m

STRENGTH
Snatch
3 @60%, 2×3 @65%, 3×3 @70%

Half Squat Clean
3 @60%, 2×3 @65%, 3×3 @70%

Press
4 @55%, 4 @60%, 4 @65%, 4 @70%, 2×4 @75%

Back Extension
4×8 AHAP

Saturday
CLASS

A. AMRAP in 10 min
10 Overhead Squat 95/65
10 Pull ups

B. EMOM for 24 min
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders

STRENGTH
Snatch
2×2 @70%, 2×2 @75%, 3×2 @80%

Clean + Push Press
1+2 @60%, 2×1+2 @65%, 4×1+2 @70%

Clean Pull
4×4 @100%

Front Squat
5 @65%, 4×4 @75%

Sunday
CLASS

Double half “Jackie”
2 rounds for time
Row 500m
25 empty bar thrusters
15 pull ups

STRENGTH
announced the day of

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