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Calgary CrossFit Gym Workouts for the week of April 6-12

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Calgary CrossFit Gym Workouts for the week of April 6-12

I will be posting the entire weeks workouts here every week. Many of you have to coordinate multiple programs and schedules. Hopefully this helps you organize your week.

MONDAY
A. Snatch Complex
P. Snatch + Low Hang P. Snatch + P. Snatch
work to a heavy single of the whole complex

B. For time:
100 wallball
5 Burpee EMOM

Rx+
5 Rounds not for time:
80 foot Farmer Carry,
5 Muscle ups
1:2 Work:Rest

TUESDAY
A. Squat Clean
Work to a heavy double

A1. Drop 20-30lbs and hit 3 more doubles

B. 5 Rounds with 1:1 work:rest
10 Front rack lunges 135/95lbs
5 Push Press 135/95lbs Rx+ 6 Deficit HSPU

Rx+
Rowing Day 1
7 x 500m (1:2 work:rest or with two friends)

Weightlifting
A. Push Jerk + Split Jerk
2+1

B. Front Squat drive
work to a heavy double

WEDNESDAY
A. Deadlifts
2 reps x5 @85+%

B. 5 Rounds for time:
10 Strict Toes to Bar
20 Dips
*Work on maintaining big sets on the Dips. One person does TTB while the other does dips. Rotate when both are done.

Rx+
Running
2 laps x6
*Start a new Run interval every 3:00 (If you finish past 2:40 start intervals every 3:30)

THURSDAY
A. Snatch Balance + 2 Overhead Squats
-Work up to a max weight
-Continue to work up and find max Snatch Balance without any extra OHS

B. KB Clean and press
10 per arm
X 5 rounds

Rx+
Rowing Day 2
10 x 300m (1:2 Work:rest or with 2 friends)

Weightlifting
A. Snatch
1 High Hang + 1 Low Hang
work to a heavy set

B.Full Snatch
Drop weight and work back up, no missed reps

FRIDAY
A. Alternating Minutes for 20:00
Odd: 10 Pull Ups Rx+ CTB
Even: 10 Push Jerk 95/65lbs (Rx+ Choose a tough weight to go unbroken)

A. 3 Rounds for time:
10 Front Squats 135/95lbs (From the floor)
75 Double Unders

Rx+
Front Lean Rest
3min x2

SATURDAY
A. Chest Press
Work to a heavy 3 reps

B. 40-30-20-10
Kettlebell swings
Box Jumps
Work with a partner, when each person is finished rotate

SUNDAY
A. Back Squats
5 reps @ 80% x3

B. Skills day
Handstand Practice
work on any of your skills

Weightlifting
A. Clean
1 High Hang + 1 Low Hang
work to a heavy set

B. Full Clean
Drop weight and work back up, no missed reps

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