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CrossFit, Strength and Development programming for the week of May 14

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Monday
CLASS

“Danny”
AMRAP in 20 min:
30 Box Jump 24/20″
20 Push Press 115/75lbs
30 Pull Ups

STRENGTH
Snatch Balance
work up to a heavy rep

Behnd the neck snatch jerk + ohs
work up to a heavy rep

Muscle Snatch with contact
6×1 70-75%, fast transition, no dropping elbows

Power Snatch + Hang below knee Snatch
6×1+2 @75%

Snatch Pull, build shrugging power
6×3 @80%

Development
4 rounds for time of:
60-second handstand hold
60-second static hang from false grip
15 dumbbell shoulder presses each arm
15 weighted pull-ups

50/35

Tuesday
CLASS

24 min EMOM
M1, 10 Toes to Bar
M2, 5 Hang Power Clean 60%
M3, 50 Double Unders

STRENGTH
Snatch
2×2 @70%, 4×2 @75%

Clean
2×2 @65%, 4×2 @70%

Clean Pull
2×3 @75%, 3×3 @80%

Back Squat
5×5 @75%

Development
1-3 Rounds
10 Muscle Ups transitions
20 Handstand Push Ups
30 Toes to Bar

Wednesday
CLASS

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans

Men: 155 lb.
Women: 105 lb.

STRENGTH
Power Clean + Power Jerk + Jerk
2×1+1+1 @65%, 4×1+1+1 @70%

“Lynne”
5 rounds for max reps
Bench Press @ bodyweight/2/3bodyweight
Pull up
*perform each round back to back but rest as long a s you need between rounds
**if you can perform 30+ pull ups unbroken aim for a number you can match each respective round

Deficit snatch grip pull
4×3 @100%

Development
5 Rounds (For quality and completeness)
0:45 second L-sit Hang with false grip from Pull Up Bar
10’ Handstand Walk
4 stairs up and down
4 stairs up and down
10’ Handstand Walk

3 x 25 GHD sit up 1:1

Thursday
CLASS

start a new wod e20min
A. 21-15-9
Rowing
HSPU

B. 21-15-9
Russian KBS
HSPU

STRENGTH
Snatch
2×2 @65%, 5×1 @70%

Clean & Jerk
2×2 @65%, 5×1 @70%

Med. Grip Pull
4×2 @80%

Front Squat
3×7 @50%

Development
Muscle up drills
20min
5 hips through rings
5 grounded transitions

Friday
CLASS

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14lbs

STRENGTH
Snatch
5×2 @60%

Clean & Jerk
5×2 @60%

Back Extension
4×10 w/25kg

Saturday
CLASS

For time:
150 single unders
15 bar muscle up
10 squat clean 115/75
150 single unders
10 bar muscle up
15 squat clean 115/75
150 single unders
5 bar muscle up
20 squat clean 115/75
150 single unders

STRENGTH
Snatch, waves
2×1 @(75,80,85,90,95++%)

Clean & Jerk, waves
2×1 @(75,80,85,90,95++%)

*don’t repeat missed reps

Sunday
CLASS

AMRAP in 26 min
10 pull-ups
15 kettlebell swings, 1.5/1 pood
20 box jumps, 24/20″

STRENGTH
announced the day of

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