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CrossFit, Strength and Development Programming for the week of July 9 2018

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Monday
ALL LEVELS

6 Rounds (1:1 Work:Rest)
5 Power Cleans @ 60%
5 Bar Muscle Ups

STRENGTH
In team of 3
P1, pulls sled
P2, runs 1 lap
P3, walks
*continue until 3 sled laps are complete

Press and Deadlift
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Tuesday
ALL LEVELS

In a team of 3, alternating on wall ball
10 Rounds
20 Wall Ball 20/14
10 DB Snatch (5 each arm, alternating 5 right then 5 left arm)
*One partner is always on the wall ball

STRENGTH
Barski Cleans (3 rps from high hang)
2 x (70,75,80%)

Push Jerk + Jerk
5 x [2+1] @ 75%

Clean Pulls
5×3 @100%

Wednesday
ALL LEVELS

EMOM x 21 min
m1, 20 KBS 1.5/1
m2, 15 Burpees
m3, 50 Double Unders

STRENGTH
Bench Press
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Squat
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Thursday
ALL LEVELS

Snatch
5 Reps EMOM x 5 min @70%
3 Reps EMOM x 5 min @75%
1 Rep every 0:30 x 5 min @80%
1 Rep EMOM x 5 min @85%
5 Reps EMOM x 5 min 70%
*Increase the weight each 5 min, the last 5 min should be at the same weight as the first 5 min.

STRENGTH
High Hang Snatch + Hang Snatch +below knee Hang Snatch
[1+1+1] x @ (70,75,80%)

Power Clean
5 x 2 @ 80%

Med. Grip Pulls
5×3 @85%

Friday
ALL LEVELS

AMRAP in 20 min
7 Power Clean 135/95
7 Burpee
200m run

STRENGTH
Farmer

Farmer Carry + Yoke Walk
10x 50′ + 50′

5 rounds of
10 strict pull ups
10 strict hspu
20 GHD sit up

Saturday
ALL LEVELS

“Barbara” with TTB
5 Rounds
20 Toes to Bar
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 1 MIN between rounds.

STRENGTH
Power Clean + Clean
6 x [2+1] @ 75%

Snatch Pull + Snatch
5 x [1+1] @ 80%

Power Jerk
4 x 3 @ 75%

5 rounds
10 Bicep Curls
10 Post Flyes

Sunday
ALL LEVELS

In a team of 3… for time
90 Squat Cleans 225/155/105
90 Muscle Ups/Pull Up
120 Front Squats 205/135/95
120 Chest to Bar Pull Ups/ring row
150 Thrusters 135/95/65
150 Pull Ups/jumping pull up
*Only one partner works at a time! scale to move through at a good pace. ***NO time cap

STRENGTH
announced the day of

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