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CrossFit Programming for the week of July 22 2019

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Monday
ALL LEVELS

A. 10-9-8-7-6-5-4-3-2-1 reps for time
Thruster 95/65lbs
Toes to Bar
 
rest as needed
 
B. Establish 1RM Thruster

STRENGTH
Snatch 
1x3 @55,60,65,70% 4x2 @75 1x1 @80+%...... No misses, if you miss move on!
 
Clean & Jerk from blocks
1x2 @55,60,65,70% 4x2 @75%
 
Jerk Drive
4x3 @80-90%
 
Back Extension
3x10 AHAP

Tuesday
ALL LEVELS

A. Back Squat
3x3 @85%

B. Every Minute on the Minute for 12 Minutes
M1, 17/13 Cal. A. Bike
M2, 7 Double KB Cleans green's/yellow's
M3, 12 Burpee
M4, 14 total one arm DB rows

STRENGTH
Clean & Jerk
1x3 @55,60,65,70% 4x2 @75 1x1 @80+%...... No misses, if you miss move on!

Snatch from the blocks
1x2 @55,60,65,70% 4x2 @75%

Deficit Snatch Pull
5x3 @120%

Tricep Extension
4x10 AHAP

Wednesday
ALL LEVELS

A. Strict Press
5x5 @75%

B. 5 rounds for time:
15 wallball
10 cal row
5 bar muscle up
 
STRENGTH
Power Snatch
1x3 @55,60,65,70% 4x2 @75% 

Overhead Squat
1x1 @60,65,70,75,80,85%

Front Squat + Box Jump
3x5+5 @75%+40"

Straight arm pulls
4x10 AHAP

Thursday
ALL LEVELS

A. Front Squat
5x5 @75%

B. 5 rounds for time:
15 Push Ups
10 Pull Up
5 Burpees

STRENGTH
Power Clean + Power Jerk
1x3+3 @55,60,65,70% 4x2+2 @75% 

Hang Snatch
1x2 @60,65,70% 4x2 @75%

Clean Pull 
5x3 @85%

Post Flyes
4x10 AHAP

Friday
ALL LEVELS

For Time: 
30-25-20-15-10
Calorie Row
Kettlebell Swings green/yellow
40’ Walking Lunge with a Single Kettlebell over head

STRENGTH
Back Squat
3x3 @85%

Strict Press
3x3 @85%

Clean Style Deadlift,with lifters on
3x3 @80-85%

Ring Front Lean Rest
3:00

Saturday
ALL LEVELS

A. "Macho Man" light
EMOM for as long as possible
3 Power Clean 135/95
3 Front Squats 135/95
3 Jerks 135/95
 
B. 5 rounds, Each for time
500,400,300,200,100m row

STRENGTH
Hang Power Snatch
2x3 @65,70% 3x3 @75%

Squat + Jerk 
2x[2+2] @70,75% 4x[2+1] @80%

Clean from Box
2x2 @70,75% 4x2 @ 80%

Strict Press
4x4 @ 70%

Sunday
ALL LEVELS

2 rounds for time:
24 Deadlift @ 55%
24 Box Jump 24/20"
24 Wallball 20/14lbs
24 Ring Row
24 Box Jump 24/20"
24 Wallball 20/14lbs
24 Power Clean @ 55%

STRENGTH
Clean and Jerk
2x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%
 
Clean Pull
4x3 @90%
 
Hang Snatch
2x3 @60,65% 4x3 @70%
 
Back Extensions
3x10 w/45lbs
 
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