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CrossFit and Olympic Weightlifting Programming for the week of August 7 2017

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Scaling should be the expectation this week. We are going to take on 2017 CrossFit Games workouts. None of us are games athletes yet so some have been scaled for you and others will require sensible scaling.

Have fun with these, fun is the objective!!! Good luck 🙂

Monday
ALL LEVELS

A. “Amanda”
9-7-5 reps for time:
Muscle Up
Squat Snatch 135/95lbs

B. Deadlift
75% x 5 reps
85% x 3 reps
95% x AMRAP

EXTRA STRENGTH

1. Press
75% x 5 reps
85% x 3 reps
95% x AMRAP

2. 5 Rounds for time:
100′ Sled Sprint
30 GHD Sit Ups

Tuesday
ALL LEVELS

A. 1 RM Snatch
15 min to establish

B. For time:
50 Pull ups
40 GHD sit ups
30 Pistol Squats
20 Cal Row
10 Dumbbell Push Press 50/35 single arm

WEIGHTLIFTING

Sots Press
3-3-3-3-3

High Hang Snatch
2×3 @60%, 2×3 @65%

Hang @knee Snatch
2×2 @ 70%

Snatch Pull + Snatch
2x[1+2] @70%, 3x[1+2] @ 75%

Med Grip Pull
5×3 @ 90% of clean

Wednesday
ALL LEVELS

A. 8 rounds for time of:
4 muscle ups
2 cleans, ascending weight

55,60,65,70,75,80,85,90%

B. Bench Press
75% x 5 reps
85% x 3 reps
95% x AMRAP

EXTRA STRENGTH

1. Move yoke, farmers log and sled 150 ft.
*Handstand walk when moving back
  M 420-lb. yoke, 170-lb. logs, 265-lb. sled
  F 300-lb. yoke, 120-lb. logs, 220-lb. sled

2. Complete the following:
row 1000m
row 750m
row 500m
row 250m
work:rest 1:2

Thursday
ALL LEVELS

A. 5 rounds for time of:
Run 1 lap
11 muscle clean burpees 135/95

B. Squat
75% x 5 reps
85% x 3 reps
95% x AMRAP

WEIGHTLIFTING

Snatch Balance
3-3-2-2-1-1-1-1

Snatch
5×2 @75%

Clean&Jerk
5×2 @ 75%

Rebound box jups
5×3 @ 30″

Clean Contact Pulls
5×3 w/ 2xred bands

Friday
ALL LEVELS

Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.
*Press outs are no reps!!!

Extra Weightlifting

Muscle Clean
3-3-3-3-3

High Hang Clean
2×3 @60%, 2×3 @65%

Hang @knee Clean
2×2 @ 70%

Clean Pul + Clean
2x[1+2] @70%, 3x[1+2] @ 75%

Clean Deadlifts
5 x 3 @110%

Saturday
ALL LEVELS

A. 20 min AMRAP
2,4,6,8,10,12 Handstand Push Ups
3,6,9,12,15 Toes to Bar
Run 200M after each set of TTB

B. 3 min FLR as a team

WEIGHTLIFTING

Muscle Clean
2-2-2-2-2-2-2-2

Power Clean
2×4 @70%, 4×4 @70%

Power Drop Snatch
2-2-2-2-2-2-2-2

Power Snatch
2×4 @70%, 4×4 @70%

Jerk
3×2 @75%, 3×2 @80%

Snatch High Pull
5×3 @80-85%

Sunday
ALL LEVELS

“Kutschbach”
7 rounds for time:
11 back squat 185/125
10 Jerks 135/95

WEIGHTLIFTING
announced the day of

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