403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Class and Extra Strength Programming for the week of June 20 2016

Class and Extra Strength Programming for the week of June 20 2016

0

Monday
ALL LEVELS

5 rounds for time:
5 Full Snatch @ 65%
10 Pull Up
15 Wallball shots 20/14lbs
Straight into:
50 GHD sit ups
200 Double Unders

STRENGTH
1. Clean
6 x 2 @ 80%

2. Muscle Up
accumulate 25 reps

3. False grip hang in l-sit
acculmulate 1:30

Tuesday
ALL LEVELS

A. EMOM x 20 min
M1, 10 Thruster 95/65
M2, 10 Toes to Bar

B. Back Squat
5 x 3 @ 80%

STRENGTH AND WEIGHTLIFTING
1. Snatch
10 x 1 @ 90%

2. Power Clean
6 x 3 @ 80%

3. EMOM x 10 min
M1, 10 Dips
M2, 10 Pull ups

Wednesday
ALL LEVELS

A. 20 Min AMRAP
Run 1 Lap
40 Hammer strikes
10 HSPU

B. 3 rounds not for time
33 GHD sit up
Handstand walk 40′

STRENGTH
1. EMOM x 10 min
M1, 3 Deadlifts work up to a max for the day
M2, 5-10 Hips to Bar kips

2. Run 5km

Thursday
ALL LEVELS

A. Back Squat
6 x 2 @80-85%

B. 4 Rounds
15 Push press 95/65
30 Double Unders
15 Russian KBS red/green

STRENGTH AND WEIGHTLIFTING
1. Power Snatch
6 x 3 @ 80%

2. Power Clean & 2 Jerks
6 x [1+2] @80%

3. EMOM x 10 min
M1, 10 Dips
M2, 10 Pull ups


Friday
ALL LEVELS

2 minutes of clean and jerks 135/95lbs
Rest 1 minute
2 minutes of rowing
Rest 1 minute
2 minutes of burpees

Rest 3 minutes then repeat

BARBELL CLUB
announce the day of

Saturday
No Classes
Above All Brawl is today

Sunday
No Classes
Above All Brawl is today

Recommended Posts

Leave a Comment

POST COMMENT Back to Top