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CrossFit, Strength and Development Programming for the week of June 4

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Monday
CLASS

A. Front Squat
3 @60%, 3 @65%, 4×3 @70%

B. 6 rounds for time:
9 Thrusters 115/75
9 Pull Ups

STRENGTH
Power Snatch
2 @60%, 2 @65%, 2 @70%, 4×2 @75%

Snatch Pull
3 @75%, 3 @75%, 3 @80%, 3 @85%, 3×3 @90%

Clean & Jerk
2+1 @60%, 2+1 @65%, 4×2+1 @70%

Front Squat
3 @60%, 3 @65%, 4×3 @70%

DEVELOPMENT
5 rounds of
5 muscle up transitions
:15 ring support
:30 HS balance

Tuesday
CLASS

A. Jerk
5 x 3 @ 70%

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps 24/20″
9 Russian Kettlebell Swings 2/1.5pood

C. 3:00 ring FLR

STRENGTH
Power Clean
3 @65%, 3 @70%, 3 @75%, 3×3 @80%

Med. Grip Pull
2×3 @80%, 4×3 @90%

Bench Press
5×5 @70%

Back Extension
4×8 AHAP

DEVELOPMENT
For quality
30 HSPU, with :02 lockout hold each rep

Wednesday
CLASS

A. EMOM x 10 min
M1, 10 C2B Pull ups
M2, 20 Push ups

B. 5 Rounds alternating with a partner
Hill sprint
20 wallball (1 unbroken set)
*all done outside

STRENGTH
Clean from blocks
2 @65%, 2 @70%, 2 @75%, 4×2 @80%

Jerk
2 @65%, 2 @70%, 2 @75%, 3×2 @80%

Back Squat
3 @65, 70, 75, 80%, 2×3 @85%

DEVELOPMENT
1 rounds for time:
25′ OH yoke walk
25′ sprint
10 D-ball ots 100/70
25′ sprint
25′ OH yoke walk
10 D-ball ots 100/70

Thursday
CLASS

5 rounds of:
3 Front Squat @80% of 1RM
5 Handstand Push up
10 Toes to bar
1:1 work:rest with a partner

straight into

establish a 1RM Deadlift
(share the weights!!!)

STRENGTH
Snatch
1 @65,70%, 2×1 @75,80%, 4×1 @85+%

Snatch Pull
3 @70,75,80,85%, 2×3 @90%

Power Jerk
2 @65,70,75%, 2×2 @80%

DEVELOPMENT
5 rounds for time
1 hill run
10/5 tire flips

Friday
CLASS

A. Half Squat Clean
E2MOM x 5
3 @75%

B. For time:
21-15-9
Assault bike Cal
Overhead Squat 95/65lbs

STRENGTH
4 rounds of
10 Lateral raise
10 Straight arm pull downs, cable or band
10 DB bench row

4 rounds of
10 bicep curls
10 tricep extensions
10 GH raises


BARBELL CLUB

Girl named wod

Strong man wod

Saturday
CLASS

A. “Annie”
50-40-30-20-10
Double unders
Ab mat sit up

B. “Isabel”
30 Snatch 135/95lbs

C. “Grace”
30 Clean and Jerk 135/95lbs

* 10 min cap on each wod

STRENGTH
Power Snatch
4 @60,65,70%, 3×4 @75%

Jerk from Rack
2 @60,65,70%, 3×2 @75%

Clean from blocks
2 @65,70%, 3×2 @75%

Sunday
CLASS

For time:
Run up the hill
30 Pull Ups
Run up the hill
50 Wallballs
Run up the hill
30 Toes to Bar
Run up the hill
50 Hip Extension
*run up to the Blackfoot trail sign

STRENGTH
announced the day of

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