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CrossFit Programming for the week of September 14 2015

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Monday
COMPETITIVE

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

*scaled work with 65% of 1RM Clean & Jerk

FITNESS
alternating minute EMOM for 15 min
5 Muscle/Power Cleans @ 65%
5 Front Squats @ 65%
5 Shoulder to Overhead @ 65%

Tuesday
COMPETITIVE

A. Bench Press
3 x 5 reps
find a challenging weight you can complete 5 reps of and perform 3 sets

B. For time:
Row 1000m
then
21-15-9
Front Rack Lunges 135/95
Toes to Bar

FITNESS
A. Bench Press
3 x 5 reps
find a challenging weight you can complete 5 reps of and perform 3 sets

B. For time:
21-15-9
Lunges
Overhead Sit up
then
Row 750m

WEIGHTLIFTING
Snatch

Wednesday
COMPETITIVE

A. For time:
10-9-8-7-6-5-4-3-2-1
Strict Pull ups
Burpees
Power Snatches 95/65lbs

B. 5 min FLR
*rest can only be in downward dog or side plank, knees can not touch the floor.
penalty is 500m row performed immediately

FITNESS
A. AMRAP in 10 min
5 Ring Rows
5 Burpees
5 Hang Power Snatch

Thursday
COMPETITIVE

A. 15 minutes to find your new 1RM Jerk

B. Seven rounds for time of:
3 Push Jerks @ 65%
5 Bar Muscle up
7 Tall Box Jump 30/24″

FITNESS
A. 15 minutes to find your new 1RM Strict/Push Press

B. Seven rounds for time of:
3 Push Press @ 65%
5 Jumping Bar Muscle up or Jumping Ribs to bar Pull Up
7 Tall Box Jump

WEIGHTLIFTING

Clean and Jerk

Friday
C0MPETITIVE & FITNESS

6 min AMRAP
20 Wallball
10 Burpees

rest 2 min

6 min AMRAP
15 Dips
15 GHD sit up

rest 2 min

6 min AMRAP
10 Deadlift 135/95
10 Push up

BARBELL CLUB

CrossFit Total!!!!!!
*if you miss this you can make it up Saturday during class!


Saturday
COMPETITIVE

A. Technique work
Pull ups
Double unders
Kettlebell Swing

B. 21 min EMOM
M1, 10 Pull up
M2, 20 Kettlebell Swings 1.5/1 pood
M3, 50 Double unders

FITNESS

AMRAP in 20 min
5 Pull up progressions
10 Kettlebell Deadlift
20 Double under attempts or successes

****If you missed CF Total last night feel free to do it during class!!!

Sunday
C0MPETITIVE & FITNESS

A. Thruster
Work up to a 2RM

B. 21-15-9 reps for time:
Thrusters 95/65lbs
Box Jump 24/20″
cal Row

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