4 weeks of strength coming at ya

Following the Open, decease I have been mulling over a new strength program.  I have the utmost respect for Lou’s ideas – not because looks like a greek god, but the dude knows a TON about strength training.  Lou pays attention the small details while keeping the big picture in sight.  Louis and I had a sit down and we discussed things that have worked for us, things we can do better, and things that everyone in the gym can work on to get stronger.  The bottom line is the progressions have been working great for us, so we will stick to them, while adding some things.  Now you know what the strength work for the next 4 weeks will look.  For the next 4 weeks, each Monday will be:
3 sets of 2 Position Snatch (Low then High)
Front Squat 3×8
Wednesday will be:
3 sets of Behind the Neck Push Jerk plus 2 Overhead Squat
Straight Leg Deadlift 3×8
Friday will be:
5 sets of 2 Position Clean (Low then High)
Back Squat 4×8
Each day there will be a conditioning piece, but in the beginning, the WODs on Mon, Wed, and Fri will be relatively simple and intense as we get used to the new program, and 2 strength movements in a class.
Additionally, I will be programming optional extra work.  As always, please do not allow extra work to interfere with an ongoing class.  The Optional work can easily be done to the side.  If you plan to do the work, you must do it outside of class time – either show up early and get it in as part of your warm up, or hit it after class.  If it doesn’t work for you on the given day, try to hit it another day.  Grab a partner and hit them hard.  Mondays will be dumbbell work, Wednesday will be Core work, Fridays will be Jerks.  You don’t have to do this, but we want to give the option to the folks who want more, but we want to keep it structured.  We will give it the month of May to see how it works out.
Each Tuesday, we will do a classic CrossFit “Girls” Benchmark. This week will be Helen. More on that tomorrow.  In the coming weeks we will do Elizabeth, Diane, Cindy, Jackie, Grace, The Filthy 50 and more.
Finally, I will be announcing a weekly challenge.  We will put this on the board, and you take a crack at it.  You will need a judge.  Each one of these challenges will take about 2 minutes.  You can add it as extra work.  If you meet the challenge, you will win glory and the fabled CrossFit Oakdale “No Prize!”

Workout of the Day
Strength/Skill
2 Position Snatch (Low then High)
3 Sets – take some warm up sets – work up to 60% of 1RM
Front Squat
3 sets of 8
Work from the rack – 3 working sets at 60% of 1RM
Conditioning
AMRAP 8
10 Wallball Shots 20/14
25 Doubleunders
Optional Strength Work (use 1 Dumbbell of Kettlebell, your choice of weight).  Take your time between sets or super set them.  
3×10 DB Bent Over Row (do 10 on you left, then 10 on you right)
3×10 DB Push Press (do 10 in your right hand, then 10 in your left hand)
3×10 DB Lunge (hold DB in Right Hand, in the rack or at your side.  Lunge back with your left leg.  Do this 10 times.  Switch sides.)