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Above All CrossFit and Strength Programming for the week of April 15

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Monday
CLASS

A. EMOM x 10 min
3-3-2-2-2-1-1-1-1-1 Clean and Jerk

B. 4 Rounds for time
4 Power Clean and Jerk @60% of heaviest completed
5 C2B pull ups
2 wall walks, maintain hollow body

*RX+ 225/135lbs + bar M.U. + 25′ H.S. walk

STRENGTH

Power Clean
1×1 @40,45,50,55,60,65,70,75…… Continue until you squat clean, then try to power it 3 more times

Clean style Deadlift
5×3 @75% of deadlift

4 rounds of:
10 strict ttb/straight arm pulls
25 GHD sit ups

Tuesday
CLASS

With a partner for time
100 Calorie Row
90 Front Squat 95/65
60 Hang Muscle Cleans 95/65
20 Rope Climbs 15′
60 Front Squat 95/65
90 Hang Muscle Cleans 95/65
100 Calorie Row

*RX+ 115/75

STRENGTH
45 cal A. bike
then
5 rounds for time
40′ Dball walk with deadlift on every 10′ mark 150/100
10 wall jumps
20′ HS walk

then
200 double unders
3 burpees EMOM

Wednesday
CLASS

A. E2MOM x 5 rounds
10 Pull ups + 20 Push ups
*RX+ strict pull ups + 10 ring dip

B. 5 rounds for time of:
20 DB hang clean and press, single arm, 5 left/5 right…., 50/35lbs
15 Toes to Bar
40 Double Unders

STRENGTH
Snatch
5×3 @75%

Clean & Jerk
5×2 @75%

Deficit Snatch Pull + Box Jump
5×3+5 @120% + 40″

3 min ring FLR

Thursday
CLASS

AMRAP in 20 min
Row 500m
20 KB Taters green/yellow
25 Sit Ups
20 KB Swings green/yellow

STRENGTH
Row 1000m
then
3 rounds of:
100′ overhead yoke walk 300/200lbs
15 Dball OTS 150/100
10 Dual KB Snatch orange/grey

then
300′ farmer walk 185/125

Friday
CLASS

CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift
workout at 11 am followed by brunch and starting squat program

Saturday
CLASS

E5MOM x 5 rounds
1 round of DT + 2 rope climb
12 Deadlift
9 Hang Power Clean
6 Push Jerk
2 Rope Climb
RX 155/105, RX+ go unbroken

STRENGTH
Snatch Pull + Snatch High Pull + Power Snatch + Squat
1×1+1+1+1 @40,45,50,55,60,65,70%

Snatch
5×2 @75%

Medium grip pull
5×3 @90%

100 TTB in sets of 5 for time

Sunday
CLASS

The Don (CrossFit HQ wod)
For time:
66 deadlift 110/75
66 box jump 24″/20″
66 KBS 1,5/1 pood
66 Knees to elbow
66 sit ups
66 pull up
66 thruster 55/40 pounds
66 wall ball
66 burpee
66 DU

STRENGTH
Clean pull +power clean + squat + jerk
1×1+1+1+1 @40,45,50,55,60,65,70%

Clean & Jerk
5×2 @75%

Front Squat
5×3 @80%

50 pull ups for time in as few sets as possible

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