403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Calgary CrossFit Above All, workouts for the week of June 8 2015

Calgary CrossFit Above All, workouts for the week of June 8 2015

0

Calgary CrossFit Above All, workouts for the week of June 8 2015
Monday
Competitive
5 rounds of:
15 Max Back Squat @ 60% of 1 RM

Rest 2 minutes

For time:
90 Double Unders
9 Power Cleans 185/125lbs
9 Strict C2B Pull-ups
60 Double Unders
6 Power Cleans 185/125lbs
6 Strict C2B Pull-ups
30 Double Unders
3 Power Cleans 185/125lbs
3 Strict C2B Pull-ups

*10min CAP
*Scale PC close to 80% of 1 RM
*Scale Pull-ups as necessary staying strict

Fitness
A. Back Squat
5-5-5-5-5 with 2 second pause at the bottom

Rest 2 minutes

3 rounds or time:
50 boxer Style Skips (2 left – 2 right)
10 Muscle Cleans
10 Strict Ring Rows

Tuesday
Competitive
A. Split Jerk
3 reps @ 80% X5

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps
9 Russian Kettlebell Swings (Heavy)

Fitness

A. Push Press
establish a 3RM

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps
9 Russian Kettlebell Swings

Weightlifting
Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

Wednesday
Competitive
A. Snatch
20 min to establish a 2RM

B. 5 Rounds alternating with a partner
Hill sprint
20 wallball (1 unbroken set)

Fitness
A. Power Snatch
20 min to establish a 2RM

B. 5 Rounds alternating with a partner
Hill sprint
20 max wallball shots (1 set)

Thursday
Competitive

5 rounds of:
3 Front squat @80% of 1RM
5 Handstand Push up
10 Toes to bar
1:1 work:rest

straight into

establish a 2RM Deadlift
(share the weights!!!)

Fitness
5 rounds of:
6 Goblet squats
3 Push Press
10 V sits
1:1 work:rest

straight into

establish a 2RM Deadlift
(share the weights!!!)

Weightlifting
Full Clean & Jerk For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

Friday
Competitive

A. Bench Press
3-3-3-3-3
15 Ring rows after each set

B. 25-20-15-10-5
Sumo Deadlift High Pull
50-40-30-20-10
Hammer Strikes

Fitness
A. Bench Press
3-3-3-3-3
15 Ring rows after each set

B. 25-20-15-10-5
Sumo Deadlift High Pull
50-40-30-20-10
Hammer Strikes

Saturday
Competitive

A. “Annie”
50-40-30-20-10
Double unders
Ab mat sit up

B. “Heavy Grace”
30 Clean and Jerk 185/125lbs

Fitness
A. “Annie”
50-40-30-20-10
Double unders
Ab mat sit up

B. “Grace”
30 Clean and Jerk 135/95lbs

Beginners
50-40-30-20-10
Skips
25-20-15-10-5
Sit ups

B. 30 reps
1 muscle clean + 1 front squat + 1 press

Sunday
Competitive

For Time
Run 3 laps
30 Pull ups
Run 3 laps
30 Toes to bar
Run 3 laps

Fitness
For Time
Run 2 laps
30 Ring rows
Run 2 laps
30 Ring rows
Run 2 laps

Weightlifting
Coaches choice

Recommended Posts

Leave a Comment

POST COMMENT Back to Top