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CrossFit Programming for the Week of February 15 2016

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MONDAY
ALL LEVELS

A. Back Squat
5 x 3 @80%

B. “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Clean 135/95lbs

*Scale M.U. to jumping bar muscle up or chest to bar pull up plus dips

STRENGTH
Snatch
5 x 2 @ 80%

Snatch Balance + Overhead Squat
[1+2] 5 sets to reach AHAP

Bench Press
5,5,3,3,1,1

TUESDAY
ALL LEVELS

A. EMOM for 10 min
M1, 2 Power Jerk @ 80%
M2, 10 Chest to Bar Pull Up

B. 30-20-10 reps for time:
Russian Kettlebell Swing 2/1.5pood
Toes to Bar

WEIGHTLIFTING

1. Hang Clean + Full Clean 6x[1+1]@70-80%
2. Rack jerks behind neck: work up to a heavy single.
3. Clean pulls 4×3@95-100%
4. Box jumps: 25 reps.
5. 50 ab mat sit ups.

STRENGTH

Hang Clean + Full Clean
6 x [1+1] @ 70-80%

Behind the neck Jerks
work up to a heavy single

Toes to Bar or knees to elbow
25 reps

GHD sit ups
50 reps

WEDNESDAY
ALL LEVELS

A. Every 2 minutes, for 20 minutes (10 sets):
Clean x 2
(rest 10 seconds between singles)
increase weight as time goes on.
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. For time:
5 Hang Power Clean @65%
10 Box Jump-Overs (24″/20″)
10 Hang Power Clean
20 Box Jump-Overs
15 Hang Power Clean
30 Box Jump-Overs

STRENGTH
Front Squat
3 x 10 @ 70%

Back Squat
3 x 3 @ 70%

Overhead Squat
3,2,1,1,1,1,1

Pull Ups
25 reps

Dips
25 Reps

THURSDAY
ALL LEVELS

A. Back Squat
5 x 3 @ 80%

B. CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups
*scale muscle ups to chest to bar pull ups

WEIGHTLIFTING

1. Hang Snatch + Full Snatch 6x[1+1]@70-80%
2. Snatch balance: work up to a heavy single.
3. Snatch pulls 4×3@95-100%
4. Box jumps: 25 reps.
5. 50 ab mat sit ups.

STRENGTH

Hang Snatch + Full Snatch
6x[1+1]@70-80%

Snatch balance
work up to a heavy single

Handstand push up
25 reps

Front Lean Rest on low rings
3:00

FRIDAY
ALL LEVELS

A. 5 sets x 5-10 reps of:
Ring rows
Handstand Push Ups

B. AMRAP is 10 min
30 Double unders
15 wallball

BARBELL CLUB
2 new girl named wods!!!

STRENGTH

Back Squat (fast)
10 x 3 @ 65%

Front Squats (fast)
10 x 3 @ 65%

Pull Ups
25 reps

Dips
25 Reps

SATURDAY
ALL LEVELS

A. 5 Rounds for time:
10 Power Cleans 135/95lbs
10 Dips

B. 15 min EMOM
M1, max Thrusters 95/65lbs
M2, max Pull Up
M3, max Burpee over bar
*Pick a number and stick to it each round, tryig doing one more rep than last time.

SUNDAY
ALL LEVELS

“Blake”
4 rounds for time:
100′ overhead walking lunge 45/25lbs
30 box jump 24/20″
20 wallball shots
10 handstand push ups
*scale HSPU to pushups or dips

WEIGHTLIFTING
Coaches Choice

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