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CrossFit, Strength and Development Programming for the week of July 30 2018

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Monday
ALL LEVELS

“DT”
Five rounds for time of:
12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerk 155/105lbs

at 10:00min

“Cindy”
10 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

DEVELOPMENT

Super Set
strict press +bicep curl
5×5+10/arm @70%+AHAP

straight arm pull down + gh raise
5×10+10 AHAP

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%

Tuesday
ALL LEVELS

For time
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings 2/1.5 pood
Run 2 laps
20 Dips
20 RKBS
Run 3 laps
30 Dips
30 RKBS
Run 2 laps
20 Dips
20 RKBS
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings

DEVELOPMENT
5 rounds of:
0:20 L-sit hang
0:20 ring support hold

STRENGTH
Clean & Jerk
3 x @(75,80,85%)

Hang Clean
4 x 3 @ 75%

Jerk
4 x 2 @ 75%

Wednesday
ALL LEVELS

A. Front Squat
5×3 @75%

B. For time:
21-15-9
Clean and Jerk 115/75
Toes to Bar

C. 100 Ab mat sit ups for time

DEVELOPMENT
AMRAP in 12 min
25′ Handstand walk
15 Wallball

STRENGTH
Snatch
3 x1 @(75,80,85%)

Hang Snatch
4 x 3 @ 75%

Deficit Snatch Pull (keep bum down)
4 x 3 @ 90%

Thursday
ALL LEVELS

A. EMOm x 20 min
M1, row 20 cal
M2, 10 HSPU

B. FLR for 3:00 unbroken

DEVELOPMENT
3 Rounds (rest 1 minute after each round)
10 Box Step Ups (Each leg, laterally)
1 Minute Side Plank (Right)
1 Minute Side Plank (Left)
1 Minute Push Up Plank

STRENGTH
Muscle clean + press + jerk
1+1+1 work to a heavy set

Hang clean + front squat + jerk
5×3+3+2 @70-80%

Med. Grip pulls
5×3 @90%

Friday
ALL LEVELS

A. Back Squat
5×5 @75%

B. AMRAP in 10 min
50 Double Unders
5 Muscle Ups

STRENGTH
Bench Press
5×3 @75%

5 rounds of:
10 post flyes
10 GH raise
0:20 L-sit hold

4 rounds of:
10 bicep curls
10 tricep extensions

Saturday
ALL LEVELS

20 min to establish a 1 RM Thruster
straight into
For time
using 50% of 1RM Thruster
Run 1 lap
21 Thrusters
42 Box Jumps
Run 1 lap
15 Thruster
30 Box Jumps
Run 1 lap
9 Thruster
18 Box Jumps

STRENGTH
Snatch
3×1 @(75,80,85%)

Clean & Jerk
3×1 @(75,80,85%)

Clean Pull
4 x 2 @ 90%

Sunday
ALL LEVELS

E3MOM x 10 rounds
2 rounds of “Cindy”
max shuttle sprint
rest from 2:00-3:00

STRENGTH
announced the day of

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