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CrossFit Above All Class Programming For The Week Of April 4 2016

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MONDAY
ALL LEVELS

A. Snatch
Work to 1RM

B. “Grace”
For time:
30 clean and jerk 135/95lbs
then immediatelly into
20 Ring muscle ups

*sub RMU to thumbs in armpit ring pull up or ring row

STRENGTH

1. 30-20-10
Back Squat 185/125#
Bench Press 185/125#
Strict Pull Up

2. 1 Clean Every 0:30 x 10 minutes
*Increase the weight after 5 minutes

3. Ring dips x25
*sub bar dips, ring push ups or push ups

TUESDAY
ALL LEVELS

A. Back Squat
3-3-3-3-3…..

B. 6 minute ladder
Burpee over the bar
Sumo Deadlift High Pull 95/65lbs
3-3-6-6-9-9-12-12-15-15….

STRENGTH/WEIGHTLIFTING

1. snatch: 3, 2, 1, 3, 2, 1, 1, 1 (remember NO MISSES….choose weight wisely.)

2. clean and jerk: 3, 2, 1, 3, 2, 1, 1, 1 (remember NO MISSES….choose weight wisely.)

3. front squat: 1, 1, 1, 1, 1

4. back extensions: 3 x 5 weight on back

WEDNESDAY
ALL LEVELS

A. EMOM for 10 min
M1, 5 Push Press (working up in weight)
M2, 10 Ring Rows

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar

STRENGTH

1. Power Snatch + Squat Snatch 15x [1+1] @ 75% of 1RM Snatch

2. 10 x 0:30 Ring support hold with turn out

3. 10 x 0:30 L-sit hold hanging from wrists

4. 5 x 5 straight arm pull up

THURSDAY
ALL LEVELS

10 Strict Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20″
10 Strict Pull Ups
30 Box Jumps 24/20″
20 DL 135/95LBS
10 Strict Pull Ups

STRENGTH/WEIGHTLIFTING

Power Clean (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

FRIDAY
ALL LEVELS

A. EMOM for 10 min
M1, 10 Pull ups
M2, 10 Shoulder to overhead 95/65lbs

A. 3 Rounds for time:
10 Power Snatch 135/95lbs
75 Double Unders

BARBELL CLUB

The funnest Relay race ever!!!!

SATURDAY
ALL LEVELS

Not for time:
Overhead Squat
work to 2RM
Front Squat
work to 2 RM
Back Squat
work to 2RM
weight keeps going up, switch to next movement when 2RM is reached.

SUNDAY
ALL LEVELS

4 min AMRAP
5 Power Cleans 185/135
10 Push Ups
5 Burpees

Rest 1 min

6 min AMRAP
5 Front Squats 185/115
10 Wallball shots

Rest 1 min

4 min AMRAP
5 Squat Cleans 185/135
10 Push Ups
5 Burpees

WEIGHTLIFTING

Coaches choice

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