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CrossFit Above All class programming for the week of March 28 2016

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MONDAY
ALL LEVELS

50 unbroken DU
30 Ground 2 Overhead with plate
40 Box Jump 30/24″
50 C2B Pull-up
40 Box Jump 30/24″
30 Ground 2 Overhead with plate
50 unbroken DU
*Must complete the D.U. unbroken to move on!!!

STRENGTH

1. EMOM for 30 min
M1, 5 Back squat @70%
M2, 5 Skin the cat
M3, Ring support hold with turn out

2. Belly button to bar pull ups
25 reps

TUESDAY
ALL LEVELS

A. Clean & Jerk
Find a 1 RM

B. AMRAP in 7 min
3,6,9,12…..
Clean & Jerk 135/95lbs
Toes to Bar

WEIGHTLIFTING/STRENGTH

1. pwr snatch+snatch balance no dip:
4x[3+3] 2. snatch+snatch balance:
3x[1+1] 3. Snatch
8×2 @80-85%
4. snatch pulls off the blocks from mid thigh:
3 x 3 reps (heavy but maintain good form)
5. 50 GHD sit ups

WEDNESDAY
ALL LEVELS

For Time
50 Wallball 20/14
5 Muscle-ups
40 Wallball
4 Muscle-ups
30 Wallball
3 Muscle-ups
20 Wallball
2 Muscle-ups
10 Wallball
1 Muscle-ups
*Scale M.U. to belly button to bar pull ups

STRENGTH

1. EMOM for 30 min
M1, Bench press – work to a heavy 3 reps
M2, 5-10 Ring rows
M3, Hanging L-sit hold from wrists

2. Row 500 m for time
rest 3min
repeat 3 rounds

THURSDAY
ALL LEVELS

With a partner:
200 Cal Row
160 Bar facing Burpees
120 Hang Power Cleans 135/95lbs
80 Box Jumps 30/24″
60 GHD Sit up

WEIGHTLIFTING/STRENGTH
1. Front squat:
3, 2, 1, 1, 1, 1, 1
2. Clean+pj, clean +jerk:
5x[1+1+1+1] work up in weight
3. Halting Deadlifts:
lift off to mid thigh, pause 2 sec, lower weight to 1″off ground x 3 reps x 3 sets.  weight should be mid heavy.
4. Back extension with bar
25 reps

FRIDAY
ALL LEVELS

“CrossFit Total”
1RM Back Squat

1RM Strict Press

1RM Deadlift

BARBELL CLUB
“CrossFit Total”
then
Post open PIZZA PARTY!!!!!!

SATURDAY
ALL LEVELS

1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
10-9-8-7-6-5-4-3-2-1
Front Squats @50%

SUNDAY
Squat
A. Burpee Roxanne

B. Death by “Jackie”, Keep up with the following for as long as possible:
0:00-9:00, 1000m Row + 50 Thrusters 45/35 + 30 Pull ups
9:01-18:00, 750m Row + 40 Thrusters + 25 Pull ups
18:01-27:00, 500m Row + 30 Thrusters + 20 Pull ups
27:01-36:00, 250m Row + 20 Thrusters + 15 Pull ups

*This does not need to be a 36:00 workout, do not feel the need to scale so you complete all the minutes listed. An Rx “Jackie” ending after the first round may be sufficient for you.

WEIGHTLIFTING
Coaches choice

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