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Calgary CrossFit Gym, CrossFit Above All, Programmin for the week of June 1 2015

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Calgary CrossFit Gym, CrossFit Above All, Programmin for the week of June 1 2015

Monday
Competitive

A. Back Squat
work up to a 1RM for the day

B. E3MOM for 4 rounds
3 Back Squats at 80% of todays 1RM
15 Hammer strikes per arm
5 Strict handstand push ups

Fitness
A. Back Squat
work up to a heavy 3 reps with perfect form

B. E3MOM for 4 rounds
10 Goblet squats at a weight you can maintain upright posture
15 Hammer strikes per arm
5 True Push ups

Tuesday
Competitive

A. 5 rounds for technique not time
5 Ring Rows
5 Pull Throughs
5 Dips
*work on maintaining false grip

*** Advanced work up to 30 Muscle ups in alotted time

B. 1 Snatch Balance + 1 Overhead Squat
work to a heavy set

C. 3 min FLR

Fitness

A. 5 rounds for technique not time
5 Ring Rows
15 sec, hold at bottom position of dip with feet off the floor
15 sec, hold at top lock out position of dip

B. 2 Overhead squats or Front Squats or mobility!!!!
work to a heavy set

C. 3 min FLR

Weightlifting
Snatch

Wednesday
Competitive
AMRAP in 21 min
Run 1 lap
20 Box Jumps
10 Bench Press @ 60% 1 RM

Fitness
AMRAP in 21 min
Run 1 lap
10 Box Jumps
10 Push Ups
10 Kettlebell swings
10 Sit ups

Thursday
Competitive

A. Snatch
Work up to a 2RM
take up to :20 between reps

B. 3 rounds for time
100 Double unders
20 Toes to bar

Fitness
A. Power Snatch
Work up to a 2RM
take up to :20 between reps

*If you don’t have Double unders practice Double Unders in the last 5 min of Snatch time

B. 3 rounds for time
100 Boxer style skips
10 Knee raises
10 Ring Rows

Weightlifting
Clean

Friday
Competitive

A. Front Squats
Work up to a 3RM

B. 5 rounds for time
10 Burpee
15 Wallball
row 20/15 cal

Fitness

Scale back the reps from Competitive

Saturday
Competitive

3 rounds for time
10 Push Jerk unbroken
Back Alley Sprint to second pole and back

move directly into

3 rounds for time
10 SDHP @ same weight as Push Jerk
10 Pull ups

Fitness

3 rounds for time
10 Push Press unbroken
Back Alley Sprint to second pole and back

move directly into

3 rounds for time
10 SDHP @ same weight as Push Press
30 Jumping Pull ups

Sunday
Conditioning

1000 m row
50 wallball
40 double under
30 Clean and Jerk 115/75lbs
20 Overhead Walking Lunge 45/25lbs
10 High fives to classmates

Time cap 20 min

Weightlifting
Coaches choice

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