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CrossFit, Strength and Development Programming for the week of Aug 27

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Monday
ALL LEVELS

AMRAP in 8 min
2,4,6,8… etc.
Strict HSPU
Strict Pull Ups

*Rest 2 minutes

AMRAP 8
2,4,6,8… etc.
Power Clean and Jerk 135/95#
Toes to Bar

STRENGTH
Muscle Clean
2-2-2-2-2

Clean Pull to knee + clean pull to contact + clean pull to shrug + power clean
2x[1+1+1+1] @75%, 3x[1+1+1+1] @80%

Power Clean
4×3 @80%

Jerk
2×3 @75%, 4×2 @80%

Front Squat
5×3 @80%

DEVELOPMENT
20 Muscle up transitions
10 Muscle up peek throughs

3x:20 ring support l-sit

Tuesday
ALL LEVELS

A. AMRAP 15 minutes, with a partner
250m row
20 Push Ups

B. 4 Rounds for time
400m Run
24 Front Rack Lunge 115/75

STRENGTH
Snatch Balance
2-2-2-2-2

Power Snatch + Snatch
2x[2+1] @65%, 2x[1+2] @70%

Snatch
2×2 @75%, 6×1 @80%

Clean & Jerk
2x[2+2] @70%, 2x[2+1] @75%, 6×1 @80%

Snatch Pull to contact + Snatch pull to shrug
4x[1+3] @85%

DEVELOPMENT
4 rounds of
10 straight arm pull downs
10 bicep curls
10 tricep extensions
10 gh raises

Wednesday
ALL LEVELS

E5MOM x 5
Max reps KBS 2/1.5
Max reps Pull ups

STRENGTH
Contact pull + contact snatch
5-7x[1+1], ascending in weight

Hang Power Snatch
2×3 @70%, 3×3 @75%

Squat + Jerk
2x[3+2] @70%, 2x[2+2] @75%, 4x[2+1] @80%

Clean from blocks
2×3 @75%, 4×2 @80%

Power Jerks, fast and snappy!!
4×4 @70%

DEVELOPMENT
4 rounds of
10 two handed ext. rot.
10 post flyes

3 min FLR

Thursday
ALL LEVELS

For time:
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Front Squats 135/95lbs
10-9-8-7-6-5-4-3-2-1

STRENGTH
High Hang squat Clean
3-3-3-3-3

Clean Pull to contact + Power Clean
2x[2+2] @70%, 4x[2+2] @75%

Clean
3×3 @80%

Snatch
2×2 @70%, 4×2 @75%

Back Squat
4×3 @85%

DEVELOPMENT
5 rounds of
5 Bench Press @ 75%
10 Bicep Curls

Friday
ALL LEVELS

For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

STRENGTH
5 rounds of
10 straight arm pull down
10 lateral raise
10 post flye

5 rounds of:
12 bench row per arm
12 tricep extension
1 min side plank per side

Saturday
ALL LEVELS

For time:
70 Double Unders
7 Muscle Ups
7 Squat Clean Thrusters 135/95lbs
60 Double Unders
6 Muscle Ups
6 Squat Clean Thrusters
………..
10 Double Unders
1 Muscle Up
1 Squat Clean Thruster

STRENGTH
Power Drop Snatch + Snatch Balance
2x[2+1] @70%, 4x[2+1] @75%

Power Snatch + Snatch
2x[2+1] @70%, 4x[2+1] @75%

Snatch
3×2 @80%

Hang Power Clean
2×2 @70%, 4×2 @75%

Push Press
6×3 @70% of c&j

Sunday
ALL LEVELS

For time:
10 Clean & Jerk 135/95lbs
1 Round of “Cindy”
9 Clean & Jerk
1 Round of “Cindy”
8 Clean & Jerk
………
1 Clean & Jerk
1 Round of “Cindy”

“Cindy” is:
5 Pull ups
10 Push ups
15 Air squats

STRENGTH
announced the day of

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