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CrossFit Above All Class Programming for the week of February 29 2016

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MONDAY
ALL LEVELS

A. E2MOMx10M
3 Push Press, working up in weight
10 Ring Row

B. Partner wod, for time:
p1 performs max russian kettlebell swings 2/1.5
p2 performs max handstand walk or hold
the goal is to complete 100 kettlebell swings each or 200 as a team
reps can only be counted while partner is walking on their hands or holding a handstamd against the wall.

*sub handstand for 45° wall worm

STRENGTH

1. back squat: 3, 2, 1, 1, 1, 1, 1
2. snatch balance no dip: 3, 2, 1, 1, 1, (work speed of hands and feet) punch body under bar.
3. snatch balance with a dip: 1, 1, 1, 1, 1. (we’ve added a dip so now you can use more weight.)
4. toes to bar: 50 reps
5. back extension: 3 x 10

TUESDAY
ALL LEVELS

A. Cleans
1 Rep Every 0:30 x 10 min @80%

B. For time:
15-12-9-6-3
Chest to bar Pull ups
30-24-18-12-6
Box Jumps 24/20”

WEIGHTLIFTING/STRENGTH
1. power snatch+snatch: 5x 2-1+1 @ 80-85%
2. Deficit snatch pulls 1-2” block: 3, 3, 3, 3
3. Snatch push press+ohs: 5x 3-1+1 AHAP
4. Good mornings: 3 sets x 5 reps
5. Abs: 100 reps

WEDNESDAY
ALL LEVELS

Back Squat
5 x 3 @ 80-83%

B. For time:
100 wallballs
perform 5 burpees EMOM

STRENGTH

1. front squat: 3, 2, 1, 1, 1, 1, 1
2. back squat: 3, 3, 3, 3, 3
3. strict pull ups x 25

THURSDAY
ALL LEVELS

EMOMx10M
m1, 5-10 chest to bar pull ups
m2, 5-10 thrusters 95/65lbs

B. 5 rounds for time:
30 Double Unders
10 Toes to Bar
5 Deadlift @50%

STRENGTH/WEIGHTLIFTING
1. Power clean+clean: 5x 2-1+1 @ 80-85%
2. Front squat+jerk: 5x 3+1 @ 80-85%
3. Segmented clean pulls: take bar to end of first pull (mid thigh) pause 2 sec. take bar to the down position (knee slightly bent torso straight up) pause 2 sec. explode to the finished position. 3x 3
4. Windshield wipers x 50 reps

FRIDAY
ALL LEVELS

Open WOD 16.2

SATURDAY
ALL LEVELS

Power Snatches
5 Reps EMOM x 5 min @50%
4 Reps EMOM x 5 min @65%
3 Reps EMOM x 5 min @70%
2 Reps EMOM x 5 min @75%
1 Rep Every 0:30 x 5 min @80%

SUNDAY
ALL LEVELS

For time:
9-15-21-15-9
SDHP 95/65 (in unison)
Med ball pass sit ups (each person does a sit up as the other person does a sit up regardless of who has the ball)
front rack lunge 95/65 (in unison)

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