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Calgary CrossFit Above All, workouts for the week of June 29 2015

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Calgary CrossFit Above All, workouts for the week of June 29 2015
Monday
Competitive

6 min to find
1 RM Snatch

immediately into
8 min AMRAP
30 Double Unders
15 C2B Pull Up
30 Double Unders
15 Toes to Bar

immediately into
6 min to find
1 RM Snatch

Fitness
6 min to complete
50 American Kettlebell swings ( each rep must reach perfect lock out)

immediately into
8 min AMRAP
60 high jump single unders
15 Ring Row
60 high jump single unders
15 Med Ball Sit Up

immediately into
6 min to complete
50 American Kettlebell swings

Tuesday
Competitive

A. Push Jerk
20 min to work up to a 2 RM

B. 20-15-10-5
Jerk @ 60% of todays 2RM
Box Jumps 24/20″
*EMOM 3 burpees
this work out starts with 3 burpees

Fitness
A. Push Press
20 min to work up to a 2 RM

B. 21-15-9
Push Press @ 60% of todays 2RM
Box Jumps

Weightlifting
A. 6 Sets @80% of 1RM Snatch
Power Snatch + Snatch

B1. Snatch Grip Push Press + 2 OHS w/3 second pause at bottom of second OHS.
Work up to a Max.
B2. Snatch Grip Split Jerk + OHS Work up to a MAX

Wednesday
Canada Day, no workout!!!


Thursday
Competitive / Fitness

A. Back Squats
6 x 4 reps @ 80%

B. 2 Minutes at each movement.
Rest 1 minute between each movement.
Ball Slams
Hammer Strikes
Dips/Push ups
2 rounds. Score is total reps.

Weightlifting

A. 6 Sets @80% of 1RM Clean and Jerk
Power Clean + Clean + Jerk

B1. 3 Front Squat work up to a max
B2. 1 Front Squat work up to a max

Friday
Competitive

A. Alternating Minutes for 10:00
Odd: 10 CTB Pull Ups
Even: 10 Thrusters 95/65lbs

B. 5 rounds for time:
5 Deadlift 275/185lbs
10 Burpees

Fitness

A. Alternating Minutes for 10:00
Odd: 10 Ring Rows
Even: 10 Thrusters

B. 5 rounds for time:
5 Deadlift 155/115 lbs
5-10 Burpees

Saturday
Competitive / Fitness

Partner wod, teams of 2
As a team row 2000m
while partner holds 225/155lbs deadlift at extension

As a team complete 75 Toes to Bar
while partner holds FLR

50 synchronized high five push ups, alternating hands

Beginners
Partner wod, teams of 2
As a team row 2000m
while partner holds bumper plate overhead 45/25, locked out!!

As a team complete 120 ab mat sit ups
while partner holds FLR

50 synchronized high five push ups, alternating hands

Sunday
Competitive

For Time:
10 WBs (20/14)
10 DUs
20 WBs
20 DUs
30 WBs
30 DUs
40 WBs
40 DUs
50 WBs
50 DUs

Fitness

scale the wallball reps to half

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