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Calgary CrossFit Above All, workouts for the week, 2015-07-06

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Calgary CrossFit Above All, workouts for the week, 2015-07-06
Monday
COMPETITIVE

100 Toes to Bar
3 Thruster EMOM 135/95

*scale to between 30 and 70 TTB

straight into
Find a 2RM Deadlift (touchand go)

FITNESS
5 rounds for time:
20 Med Ball Sit Up
10 Thrusters

straight into
3 reps Tempo Deadlift 30X0 @ 80%

Tuesday
COMPETITIVE

Cleans
Work to a 2RM

Run 2 laps, buy in
5 rounds for time
3 Power Cleans @75%
7 Burpee over the bar
Run 2 laps, buy out

FITNESS

Clean technique

Run 1 laps, buy in
5 rounds for time
3 Power Cleans
5 Burpee over the bar
Run 1 laps, buy in

WEIGHTLIFTING
Clean and Jerk
[1 + 2] 5 sets @ 85%

Grace
30 Clean and Jerk 135/95lbs

Wednesday
COMPETITIVE

A. Back Squat
3 reps @ 85%, get as many sets as possible in allotted time.

B. 5 Rounds for time
30 Wall Ball
10 Strict Pull Up
*Try to stay unbroken on both for as long as possible.

FITNESS

A. Back Squat
3 reps @ 85%, get as many sets as possible in allotted time.

B. 10 Rounds for time
10 Wall Ball
5 Strict Low Ring Rows
*Try to stay unbroken on both for as long as possible.

Thursday
COMPETITIVE & FITNESS

A. EMOM alternating for 15 min
M1, 10 Dips
M2, 10 Front Rack Lunge 135/95lbs
M3, 50 Double Unders

B. 500 m Row for time!!!
1:2 work:rest ratio or alternating with groups of 3 per rower
3 rounds

***FITNESS scale to suit your level

WEIGHTLIFTING

Pocket Snatch + Hang Snatch + Snatch
[1 + 1 + 1] work to te heaviest set possible

Isabel
30 Snatch 135/95lbs

Friday
COMPETITIVE

AMRAP 12 minutes
3 Power Snatch* 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24

FITNESS

AMRAP 12 Minutes
4 Hang Power Snatch
8 Box Jumps
12 Squats

Saturday
COMPETITIVE & FITNESS

CrossFit Total
1 Rep max Back Squat
1 Rep max Strict Press
1 rep max Deadlift

Combine the total of each max weight for your score.

Sunday
COMPETITIVE & FITNESS

Team of 3
Row 10K for time
Person 1 Rowing
Person 2 does:
21 GHD Sit Ups or 42 Ab Mat Sit Ups
15 SDHP 95/65
9 Muscle ups or 18 C2B Pull Up
Person 3 Rests.
*Rotate on the person doing the round.

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