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CrossFit programming for Monday

0

ALL LEVELS
0:00-10:00
“DT” for time
12 deadlift 155/105
9 hang power clean 155/105
6 shoulder to overhead 155/105

10:00-20:00
AMRAP of “Cindy”
5 pull ups
10 push ups
15 air squats

STRENGTH
Snatch balance
Work up to a heavy single

Snatch from blocks
2×2 @60,65% 5×2 @70%

Power snatch + snatch
5x[1+1] @75%

Snatch pull
5×3 @80%
* snatch pulls are shrugs unless indicated high pull. High pulls have elbow. These do not.

Development
Super set
Strict press + bicep curls
5×5+10/arm @70%+AHAP

Straight arm pull down + gh raises
5×10+10 AHAP

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