403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Calgary CrossFit Above All, Programming for the week of June 21 2015

Calgary CrossFit Above All, Programming for the week of June 21 2015

0

Monday
Competitive

A. Snatch
2-2-2-2-2

B. 5 rounds for time
10 toes to bar
10 power snatch 115/75lbs
10 wallball 20/14lbs

Fitness
A. Snatch technique and rehearsal

B. 5 rounds for time
45 sec FLR
10 American kettlebell swings
10 wallball

Tuesday
Competitive / Fitness

A. EMOM
M1, 10 Thruster 95/65
M2, 10 Pull up / Ring row

B. Back Squat
3-3-3-3-3

Weightlifting

Clean and Jerk Doubles
-Work up to a heavy Double. Drop/Re-set between reps. Take 5-10# jumps from about 75% and up. Get plenty of volume. See if you can pause for 2-3 seconds when you catch the second rep before you stand up. Just to build some control/strength in the bottom position.
Clean and Jerk Singles
-If you feel good, continue to work up in weight, just 1 rep at a time. If you feel great, try for a PR.

Wednesday
Competitive

A. 20 Min AMRAP
Run 1 Lap
20 Hammer strikes/arm
15 Push ups

B. 3 rounds not for time
20 GHD sit up / Ab mat sit up
Handstand hold practice

Thursday
Competitive

A. Power Clean & 2 Jerks
work to a heavy set for the day

B. 4 Rounds
15 Push press 95/65
15 Burpees
15 KBS red/green kbs

Fitness
A. Muscle Clean & 2 Strict Press
work to a heavy set for the day

B. 9 Rounds
5 Push press
5 Burpees
5 KBS

Weightlifting
Snatch Doubles
-Work up to a heavy Double. Drop/Re-set between reps. Take 5-10# jumps from about 75% and up. Get plenty of volume. See if you can pause for 2-3 seconds when you catch the second rep before you stand up. Just to build some control/strength in the bottom position.
Snatch Singles
-If you feel good, continue to work up in weight, just 1 rep at a time. If you feel great, try for a PR.

Friday
Competitive

Back Squat
5-5-5-5-5

“Christine”
3 rounds for time
500m row
12 BW deadlift
21 Box jump

Recommended Posts

Leave a Comment

POST COMMENT Back to Top