403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CROSSFIT ABOVE ALL CLASS PROGRAMMING FOR THE WEEK OF APRIL 18 2016

CROSSFIT ABOVE ALL CLASS PROGRAMMING FOR THE WEEK OF APRIL 18 2016

0

MONDAY
ALL LEVELS

“DT”

Five rounds for time of:
155/105lbs pound Deadlift, 12 reps
155/105lbs pound Hang power clean, 9 reps
155/105lbs pound Push jerk, 6 reps

28 min time cap

STRENGTH
1. Handstand Push ups
Accumulate 10-30 of them

2. Straight arm pull up/ big beat swing
5×5

3. Muscle up Transitions (keep hands tight to bdy bth at top and bottom of transition)
5 x 5

TUESDAY
ALL LEVELS

A. 10 min EMOM
M1, 3 Bench Press (WORK WEIGHT UP)
M2, 5-10 Supinated Pull Up

B. 5 rounds for time of:
20 Pistol Squat/Air Squat
30 Russian Kettle bell swing 2/1.5pood
40 Double Unders

STRENGTH/WEIGHTLIFTING
1. Snatch
12 x 1 @ 85%

2. Clean & Jerk
12 x 1 @ 85%

3. Deficit Snatch Grip Deadlift
5 x 3 @ 100%

4. HSPU
25 reps, *scale to strict press

5. Hanging L-sit hold
3:00 total from false grip

WEDNESDAY
ALL LEVELS

A. Snatch
5 x 3 @80%

B. 20 Rounds For Time of:
1 Strict Deficit HSPU 8/5″
2 Squat Cleans @65%

*SCALE hspu to shoulder to overhead with same barbell

STRENGTH
1. Snatch Grip Push Press + OHS
-Work up to a heavy single for the day

2. Dips (weighted)
5-5-5-5-5

3. Negative Pull ups
5 x5

THURSDAY
ALL LEVELS

A. Back Squat
5 x 3 @80%

B. EMOM for 10min
M1, 10 Toes to bar
M2, 10 Dips

STRENGTH/WEIGHTLIFTING
1. 3 position cleans (high hang, hang, floor)
6 x [1+1+1] @ 70-80%

2. Snatch
6 x 3 @ 75%

3. Clean Pulls
5 x 3-2 @95-100%

4. Ring Pull ups
25 reps, using false grip and pulling till thumb is under armpit

5. Ring Dips
25 reps, *scale to bar dips, ring push ups.

FRIDAY
ALL LEVELS

A. 10 min EMOM
M1, 5 Strict Press @75% of 1RM
M2, 10 Strict Pull ups

B. AMRAP in 12 min:
3 Muscle ups
9 Kettlebell Swings 2/1.5 pood
15 Burpee Box Jump

BARBELL CLUB
1. Barbell WOD
2. Testing our favourte girl named wod!!!

SATURDAY
ALL LEVELS

A. Full Clean
20 reps @ 55%
15 reps @ 65%
10 reps @ 75%
5 reps @ 85%

B. In teams of 3 complete the following, each alternates through each station so everybody completes all the work, everybody can be working at the same time but you can not change order.
Row 1000m
100 Double Unders
Run 3 Laps
Row 750 m
75 Double unders
Run 1 lap
Row 500m
50 Double unders
Run 1 lap

SUNDAY
ALL LEVELS

Sunday Funday
Team Chipper
In a group of 3
1 person working at a time
240 wallballs
180 burpees
150 plate oh lunge
120 sit ups
90 double unders
60 strict pull ups

Recommended Posts

Leave a Comment

POST COMMENT Back to Top