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CrossFit,Stength and Development Programming for the week of May 28

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Monday
CLASS

Snatch (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

STRENGTH
Half Squat Clean
3 @70%, 3 @75%, 4×3 @80%

Jerk
2×2 @75%, 4×2 @80%

Back Squat, explosive concentric
7×3 @80%

DEVELOPMENT
20 minutes of:
5 Muscle up progressions
acumulate 1 min HS hold

Tuesday
CLASS

A. AMRAP in 12 min
Hang Squat Clean @ 65%
1 rep and drop the bar
2 rep and drop the bar
3 rep and drop the bar

B. AMRAP in 21 min
Run up the hill
20 Box Jumps
10 Pull Ups

STRENGTH
Snatch
3 @65%, 3 @70%, 2×2 @75%, 6×1 @80%

Clean & Jerk
2+2 @65%, 2+2 @70%, 2+1 @75%, 4×1 @80%

Deficit Snatch Pull
3 @75%, 3 @80%, 4×3 @85%

Development
5 rounds for time
10 curls
10 extensions
10 gh raises

Wednesday
CLASS

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

STRENGTH
Hang Half Squat Snatch
4 @65%, 2×4 @70%, 3×3 @75%

Jerk
2 @70%, 5×2 @75%

Clean from Blocks
3 @70%, 5×2 @75%

Development
15 min of practice
hs walking
5 strict pull ups
*try to get atleast 5 sets

Thursday
CLASS

A. Front Squats
Work up to a 3RM

B. 3 rounds for time:
Row 250m
12 Squat Snatch 65/45lbs
21 Push Ups

STRENGTH
Snatch
3 @65%, 2 @70%, 4×2 @75%

Half Squat Clean
3 @65%, 2 @70%, 4×2 @75%

Front Squat
3 @70%, 3 @75%, 4×2 @80%

Development
5x :30 false grip L-hang

3 min FLR on low rings, accumlated

Friday
CLASS

A. 5 rounds for time
10 Burpee
15 Wallball
row 15/10 cal

B. 5 rounds for time
50 Double unders
10 Toes to bar

STRENGTH
Half Squat Snatch + Snatch
2+1 @65%, 2+1 @70%, 4×2+1 @75%

Hang Half Squat Clean
2×2 @70%, 4×2 @75%

Push Press
6×3 @70% of jerk

Development
For time
50 HSPU

Saturday
CLASS

3 rounds for time
10 Push Jerk unbroken 135/95
100 m sprint

rest

3 rounds for time
10 Muscle Clean 135/95
10 Pull ups

STRENGTH
Clean & Jerk
2+1 @65%, 2+1 @70%, 2×1 @75%, 2×1 @80%, 4×1 @85%

Clean Pull
4 @70%, 4 @80%, 3×3 @90%

Hang Snatch
3 @65%, 4×3 @70%

Sunday
CLASS

For time:
50 cal row
30 hang power clean115/75
50 wallball shots 20/14
30 box jump 24/20
50 kettlebell swings 1.5/1
20 burpee over the bar

STRENGTH
announced the day of

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