403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Calgary CrossFit Gym, CrossFit Above All, workouts for the week of May 18th

Calgary CrossFit Gym, CrossFit Above All, workouts for the week of May 18th

0

Calgary CrossFit Gym, CrossFit Above All, workouts for the week of May 18th
Tuesday
CrossFit

Competitive
24 min EMOM
M1, 5 Strict Toes to Bar X131 tempo
M2,5 Hang Power Clean 135/95 lbs
M3, 30-50 Double unders

Fitness
24 min EMOM
M1, 10 side V sits with pause at the top and control on the decent (equal reps per leg)
M2, 5 Hang Sumo High Pull
M3, 60-100 boxer style skips

Weightlifting
Snatch

Regionals
Snatch Balance
1,1,1,1,1
Snatch
2,2,2,1,1,1,1,1
*For the Snatch Balance work on dropping under the bar with upright torso. Focus on Keeping the bar in a straight path and pause in bottom before coming up.
*For Snatch, hit 3 doubles moving up in weight. Re-set at the bottom of each rep. Continue to add weight each rep and hit 5 more singles up to a heavy single for the day.

For Time
800m Run
30 Snatches 115/105#
800m Run

Wednesday
CrossFit
Competitive and Fitness

A. Back Squat
Work to a 5RM

B. “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell swings 1.5/1 pood
12 Pull-ups

Regionals
Benchpress
10 x 3 reps EMOM 70-75%
*If it is light, move the bar with more speed.

12-9-6-9-12
Thrusters 135/95#
45/25# Pull Ups
Burpees
*These should be strict pull ups if possible.

Thursday
CrossFit
Competitive

A. Bench Press
5-5-5-5-5
10 Strict Pull ups after each round

B. 5 Rounds for time
Run 1 lap
15 GHD sit ups

Fitness
A. Bench Press
5-5-5-5-5
10 Strict Ring rows after each round (no banded pull ups)

B. 5 Rounds for time
Run 1 lap
25 Ab mat sit ups

Weightlifting

Clean

Regionals

Power Clean
3 x 2 Rep 80% (Re-set each rep)
*Work up and focus on keeping the bar close, not pulling early, and not having feet fly out too far. All sets at 80%.

Power Snatch
3 x 2 Rep 80% (Re-set at the bottom of each rep)
*Work up to your 80%, then do your 3 sets. Get the bar moving!

*Remember for power and squat movements, footwork is the same! The only thing that changes is the depth that you catch it.

Then,

12 Min AMRAP
12 TTB
12 HSPU
12 Pistols (Alternating legs)
Immediately into…
12 Min AMRAP
12 Ring Dips
12 GHD (OR 24 Ab-Mat sit ups)
12 KBS 2/1.5 Pood

Friday
CrossFit
Competitive

Poonwah’s “Filthy Fifty”
This is Poonwah’s good luck on your travels WOD. Try to coordinate schedules to wod with him. Also a great opportunity for us all to wish him farewell as a group.
For time:
50 Box jump, 30/24″
50 Pull-ups
50 Kettlebell swings 1.5/1 pood
Walking Lunge, 50 steps
50 Toes to Bar
50 Push press 75/55 lbs
50 Back extensions
50 Wall ball shots 20/14 lbs
50 Burpees
50 Double unders

Fitness

“Filthy Fifty”
This is Poonwah’s good luck on your travels WOD. Try to coordinate schedules to wod with him. Also a great opportunity for us all to wish him farewell as a group.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Barbell Club
A. Competition skills work

B. Farewell Poonwah WOD!!!!

Regionals
Back Squat
Find a 1RM for the day

For time
21 Back Squats 225/135#
500m Row
15 Back Squats 225/135#
500m Row
9 Back Squats 225/135#
500m row
*See if you can do this under 10min!!

Saturday
CrossFit
Competitve

A. 20 min EMOM
M1, Clean + 3 Front Squats 65-75%
M2, Clean + 2 Jerks 65-75%

B. FLR on rings 2 min

Fitness

A. 20 min EMOM
M1, 10 Goblet Squats
M2, 10 Push ups

B. FLR 3 min

Sunday
CrossFit
Competitive and Fitness

Quintuple Total
Back Squat
5RM

Strict Press
5RM

Deadlift
5RM

Weightlifting
Coaches choice

Recommended Posts

Leave a Comment

POST COMMENT Back to Top