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Programming for the week of January 11 2016

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MONDAY
COMPETITIVE/FITNESS

A. Split Jerk/Push Press
2-2-2-2-2

B. 5 rounds for time:
15 Toes to bar/ 20 Sit ups
20 Box Jump

STRENGTH
Snatch 80% 5×1 rep

Clean and Jerk 80% 5×1 rep

Handstand steps to plate
5 x 10

Toes to bar
50 in as few sets as possible

TUESDAY
COMPETITIVE

A. Power Clean
Work up to a heavy triple (Not touch and go, reset each rep)

B. 15 min EMOM
M1 , 15/10 cal row
M2, 50 double unders
M3, 15 Burpees

FITNESS

A. Muscle Clean
3-3-3-3-3..

B. 15 min EMOM
M1, 10/7 cal row
M2, skip for 0:50
M3, 10 Push ups

WEIGHTLIFTING

Snatch 85% x 5×1 rep
Clean and Jerk 80% x 5x1rep
Snatch Balance 1,1,1,1,1

STRENGTH

Snatch 80% 5×1 rep

Clean and Jerk 80% 5×1 rep

Supinated grip strict pull ups or negative pull ups
5 x 10

HSPU
5 x 5 (use extra plates under your mat if need be, focus on the lock out)
or
HS hold in full lock out
1:30-3:00 total

Dips (weighted)
5 x 5

WEDNESDAY
COMPETITIVE/FITNESS

A. Back Squat
5 x 2 reps @ 90-95%

B. Tabatta
Wallball
Muscle up or Dips or Push ups
Shuttle Sprint

STRENGTH
KB snatch
5 x 10 AHAP (no bruised wrists)

Bench Press (must move with speed, no slow reps)
3-3-3-3-3

Deadlift (must move with speed, no slow reps)
3-3-3-3-3

THURSDAY
COMPETITIVE

A. Thrusters
2-2-2-2-2
Pull ups
10 after each set of 2 Thrusters
keep pull ups unbroken

B. With a partner
*rotate when both partners are complete their set
21-15-9
American Kettlebell Swings 2/1.5 pood
Toes to Bar

FITNESS
A. Push Press
3-3-3-3-3
Ring Rows
10 after each set of Push Press

B. With a partner
*rotate when both partners are complete their set
21-15-9
Russian Kettlebell Swings
Ball Slams

WEIGHTLIFTING

Snatch (90%x1,85%x1,80%x1)x2
Clean and Jerk (90%x1,85%x1,80%x1)x2
Front Squat 1,1,1

STRENGTH
Front Squat 3,2,1,1,1,1,1
Snatch 90%x1,85%x1,80%x1
Clean and Jerk 85%x1,80%x2x1rep
Front Squat 1,1,1

C2B pull ups
10 x 5

Dips
2 x max reps unbroken(minimum of 30 reps total)

FLR on low rings (no strap contact)
3:00

FRIDAY
COMPETITIVE

Power 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%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

FITNESS

Every minute on the minute for 30 minutes
M1, 5 Power Snatch
M2, 5-10 Pull ups
M3, 30 Double unders or 0:30 skipping

STRENGTH
Snatch – Work up to a heavy single!
Clean and Jerk – Work up to a heavy Single!

Choose 2 gymnastics skills and practice till you have to go home.

BARBELL CLUB
To be announced

SATURDAY
COMPETITIVE

The new CrossFit Total
A. Clean
1RM

B. Bench Press

C. Overhead Squat
1RM

FITNESS

A. Power Clean
3-3-3-3-3

B. Bench Press
3-3-3-3-3

C. Overhead or Front Squat
3-3-3-3-3

SUNDAY
COMPETITIVE/FITNESS

A. Kettlebell Farmer Carry with partner in ring support and one partner doing burpees,
rotate when partner comes off rings,
continue until 100 burpees are complete and 20 lap of farmer carry.

B. One partner rowing
One partner hanging from bar in hollow body
One partner performing one arm kettlebell overhead squat

A. In team of 3 complete the following
30 Farmer Carrys
100 Burpees
*To perform this workout:
One person does kettlebell farmer carry while one person holds ring support and one person does burpees,
rotate when the person comes off the rings,
continue until 100 burpees are complete and 30 laps of farmer carry.

B. In team of 3 complete the following
Row 2000m
100 single arm overhead kettlebell squats
*To perform this workout:
One person does rowing while one person does squats and one person hangs from a bar on hollow body,
rotate when the person comes off the bar,
continue until 2000m have been rowed and 100 squats are complete.

WEIGHTLIFTING
Coaches choice

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