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CrossFit, Weightlifting and Gymnastic Development Programming for the week of Oct 9 2018

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Tuesday
ALL LEVELS

EMOM for 30 min
M1, 3 Power Clean & Jerk @75%
M2, 5 Strict Handstand Push Ups
M3, 50 Double Unders

DEVELOPMENT
20 band assisted muscle ups

20 swings from false grip


Strength

deload
Snatch
2×2 @65,70,75%

Clean
2×2 @60,65,70%

Snatch Pull
2×3 @70,75,80%

Back Squat
2×3 @55,60,65%

Wednesday
ALL LEVELS

Kettlebell”Lynne ”
Five rounds for max reps of:
American KBS 2/1.5
Pull ups
*rest as needed between sets
*if you have over 25 unbroken pull ups you shouldperform this strict

DEVELOPMENT

20 attempts at a max time free standing handstand hold

4 rounds of:
5 forward rolls from hs
10 rolling pistols

STRENGTH
deload
Snatch
1×2 @60,65% 4×1 @70%

Clean & Jerk
1×2 @60,65% 4×1 @70%

Med. Grip Pull
4×2 @80%

Back Squat
4×2 @65%

Thursday
ALL LEVELS

A. Back Squats
5×5 @75%

B. 12-9-6 reps for time:
Bar Muscle Up
Deadlift @65%

DEVELOPMENT
5x:20 L-sit

4 rounds of:
10 bicep curls
10 tricep ext.
10′ HS walk

STRENGTH

deload
Snatch
2×3 @50% 4×2 @60%

Clean & Jerk
2×2 @50% 5×1 @60%

Back Squat
4×2 @60%

Friday
ALL LEVELS

A. Strict Press
5×5 @75%

B. 5 round for time
10 Ring Dips
10 Front Squat 95/65lbs

STRENGTH
Competitors rest
E7MOM x 3
500m Row
8 Bench Press 65%
500m Row
4 Bench Press 75%

4 rounds of:
10 straight arm pulls
10 post flyes
10 ext. rot.
10 gh raises

Saturday
ALL LEVELS

For Time
50 Wallball 20/14
10 Muscle-ups
40 Wallball
8 Muscle-ups
30 Wallball
6 Muscle-ups
20 Wallball
4 Muscle-ups
10 Wallball
2 Muscle-ups

STRENGTH
Snatch Pull + Snatch + Snatch Balance
1+1 adding weight each lift, just a warm up

Snatch Pull to contact + Snatch Pull + Snatch w/ squat
2x[1+1+2] @65,70% 3x[1+1+1] @75%

Snatch
4×1 @80%

Jerk Werk, develop that catch
2×3 @50,55,60% 2×2 @65,70% 2×1 @75%

Front Squat
5×3 @75%

Sunday
ALL LEVELS

21-15-9
Power Clean 135/95
Pull Up

Rest, then

“Betty”
5 rounds for time of:
12 Push Press 135/95lbs
20 Box Jumps 24/20″

STRENGTH
Mock Meet
3 attempts at Snatch

3 attempts at Clean & Jerk

*coach will asign each individual weights for each attempt.
Be ready to cheer and yell as we all max out.

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