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CrossFit, Olympic Weightlifting and Strength programming for the week of June26 2017

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Monday
CLASS

6 min to find
1 RM Snatch
immediately into

8 min AMRAP
30 Double Unders
15 C2B Pull Up
30 Double Unders
15 Toes to Bar
immediately into

6 min to find
1 RM Snatch

EXTRA STRENGTH
Press
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

5 Rounds for quality
100yd Farmers Carry 55’s/35’s
10 Strict L-Pull Ups
10 Strict Deficit HSPU 8”

Tuesday
CLASS

A. Jerk From Rack
4 x 2 @ 75%

B. 5 rounds for time
20 wallball
3 bar muscle ups

WEIGHTLIFTING
Power Snatch
4 x 4 @ 75%

Jerk from Rack
posted in class programming

Clean From Blocks
4 x 2 @ 75%

Press
If missed yesterdays strength do it today

Wednesday
CLASS

A. Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. AMRAP in 20min, with a partner
5 Thrusters 95/65#
7 Hang Power Cleans 95/65#
9 Sumo Deadlift High Pull 95/65#
*Alternate rounds with a partner!

EXTRA STRENGTH

AMRAP in 20 mim, with a partner
15 Cal Assault Bike
5 Strict Pull Ups
*Alternate on the assault bike! 

Thursday
CLASS

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

WEIGHTLIFTING
Power Clean
4 x 2 @ 80%

Snatch Pull
4 x 3 @ 90%

Front Squat
4 x 3 @80%

Friday
CLASS

A. For time:
50’ Handstand Walk
2-4-6….20 Pull Ups
*Scale the HS walk so you can do every set in one unbroken length or do wall walks.

B. 21-15-9 reps of:
KBS 2/1.5pood
Air bike Calories

Extra Weightlifting
Clean From Blocks
4 x 2 @ 75%

Squat+Jerk
4 x [2+1] @75%

Back Squat
4 x 3 @85%

Saturday
CLASS

10 min EMOM
M1, 15/12 cal row
M2, 5 free standing hspu, scale to 10 hspu
straight into
10 min EMOM
M1, 12/10 cal ass. Bike
M2, 5 ring muscle up

WEIGHTLIFTING
Power Snatch + Snatch
4 x [1+2] @80%

Power Clean
4 x 3 @80%

Push Press
4 x 3 @ 70%

Back Extensions
3 x 10 w/45lbs

Sunday
CLASS

Partner wod, teams of 2
As a team row 2000m
while partner holds 225/155lbs deadlift at extension

As a team complete 75 Toes to Bar
while partner holds handstand

50 synchronized high five push ups, alternating hands

WEIGHTLIFTING
announced the day of, Valhalla Weightlifting, come lift with us.

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