Programming: Week of August 12th - 17th, 2019


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Programming: Week of August 12th – 17th, 2019

Monday, August 12th, 2019

Strength:
Snatch Grip Deadlift 3-3-3-3

3 Position Snatch 1-1-1-1

WOD: For 2 cycles:
AMRAP in 3 mins of
3 Power Snatches, 95/65 lbs
6 Overhead Squats, 95/65 lbs
9 Lateral Bar Jumps

Rest 2 mins between each cycle
For each cycle restart the AMRAP

Olympic Lifting for Monday

Back Squat
3 @ 60% | 3 @ 70% | 3 @ 80%
3 @ 80% | 3 @ 80% | 3 @ 80%

Tuesday, August 13th, 2019

Strength: Every 1 min for 10 mins, alternating between:
8 Dumbbell Bench Press, 50/35 lbs
5/3 Strict Chin-ups, pick load
For the chin ups you can add weight with a med ball if you want a challenge if you can string all chin ups unbroken.

WOD: For time:
Row, 500 m
-- then --
2 rounds of:
25 Push-ups
15 Kettlebell Swings, 53/35 lbs
10 Chest-to-bar Pull-ups
-- then --
Run, 400 m
-- then --
2 rounds of:
15 Push-ups
10 Kettlebell Swings, 53/35 lbs
5 Chest-to-bar Pull-ups
-- then --
Row, 500 m

Olympic Lifting Tuesday (Class at 7pm)

Snatch
2 @ 60% | 2 @ 70% | 2 @ 80%
2 @ 80% | 2 @ 80% | 2 @ 80%

3 Power Clean + 2 Push Jerk
1 @ 60% | 1 @ 70% | 1 @ 80%
1 @ 80% | 1 @ 80%

Snatch High Pull
4 Sets of 4 at 80% 1RM

Wednesday, August 14th, 2019

Strength: Death By Weight
With a continuously running clock perform:
1 Squat Clean + 2 Front Squat, 135/95 lbs in the first 1 min
1 Squat Clean + 2 Front Squat, 135/95 lbs + 10 lbs in the second 1 min
1 Squat Clean + 2 Front Squat, 135/95 lbs + 20 lbs in the third 1 min
Add 10lbs Every 90sec on 90sec until you have maxed out
10 Round Minimum 14 Round Max

WOD: Death By Reps
With a continuously running clock perform:
1 DB Goblet Squat, 70/50 & 1 Handstand Push-up in the first 1 min
2 DB Goblet Squats, 70/50 & 2 Handstand Push-ups in the second 1 min
3 DB Goblet Squats, 70/50 & 3 Handstand Push-ups in the third 1 min
Add 1 Rep Every Min on the Min until failure.

Endurance for Wednesday (Class at 6:30pm)

Run, 200 m
10 Pull-ups
10 Power Cleans, 135/95 lbs
20 Air Squats

Thursday, August 15th, 2019

Strength: Back Rack Reverse Lunge Step
6-6-6-6

WOD: 25 Min AMRAP
200M Run (Every other round is with a Med Ball)
10 Burpee Medball Toss, 20/14 lbs
10 Lemon Squeezers, 20/14 lbs
10 Medicine Ball Squat Jumps, 20/14 lbs

Olympic Lifting for Thursday

Strict Press
4 Set fo 4 at 40% 1RM

Friday, August 16th, 2019

Strength: Every 1 min for 21 mins, alternating between:
3 Dumbbell Shoulder Press, pick load
6 Dumbbell Box Step-ups, pick load
3 Dumbbell Devil Press, pick load

WOD: In 7 mins do:
200 Double Unders
then in the remaining time, AMRAP of
10 Alternating Single Arm Russian Kettlebell Swings, 53/35 lbs
20 Box Step Overs, 24/20 in

Olympic Lifting for Friday

Back Squat
3 @ 60% | 3 @ 70% | 3 @ 80%
3 @ 80% | 3 @ 80% | 3 @ 80%

Saturday, August 17th, 2019

9am CrossFit Friends & Family
50-40-30-20-10 reps, for time of:
Push-up
AbMat Sit-up
Air Squat

Olympic Lifting for Saturday

Power Snatch
2 @ 60% | 2 @ 65% | 2 @ 70% | 2 @ 75%
3 @ 70% | 3 @ 70% | 3 @ 70%

Power Clean & Jerk
2 @ 60% | 2 @ 65% | 2 @ 70% | 2 @ 75%
3 @ 70% | 3 @ 70% | 3 @ 70%

Clean Pull
4 set of 3 at 80% 1RM

Push Press
5 @ 60% | 4 @ 70% | 3 @ 75%
2 @ 80% | 1 @ 85%


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