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CrossFit Above All Programming for the week of February 4 2019

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Monday
CLASS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 135/95
3 Front Squats, 135/95
3 Jerks, 135/95

*scale to a 15 min AMRAP with any weight

STRENGTH
Power Clean + Clean
1×2+2 @60,65% 2×2+2 @70% 5×1+2 @75%

Snatch Pull to contact + Snatch high high + Fast Snatch
1×2+1+2 @60,65% 2×2+1+2 @70% 2×1+1+1 @75% 4×1+1+1 @80%

Back Ext.
3×10 w/45lbs+

Tuesday
CLASS

A. E1:30MOM for 5 rounds
10 Pull ups + 10 Burpees

B. 5 rounds for time
8 Deadlift @50%
20 Push Ups

STRENGTH
Power Snatch + Snatch
1×2+2 @60,65% 2×2+2 @70% 5×1+2 @75%

Jerk
2×2 @70%, 2×2 @75%, 4×2 @80%

Front Squat
3×3 @80%

Wednesday
CLASS

A. Back Squat
5×5 @75%

B. AMRAP In 7 Minutes
5 Power Snatches 95/65lbs
25 Double Unders

STRENGTH
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press 65%
Deadlifts 65%

3 Sets for quality
25 GHD Sit Ups
10 Strict Pull Ups

Thursday
CLASS

For time:
50 Wallball
25 Toes to bar
40 Wallball
20 TTB
30 Wallball
15 TTB
20 Wallball
10 TTB
10 Wallball
5 TTB

STRENGTH

Snatch + low hang snatch + high hang snatch
3×1+1+2 @65%, 5x 1+1+1 @70%

Jerk
3×3 @75%, 10×1 @80%

Back Squat
3×2 @85%

Friday
CLASS

for time:
10/7 cal bike to start each round
Overhead Squats 95/65
25-20-15-10-5
Handstand Push Ups
5-10-15-20-25

STRENGTH

Row 1000m for time
then
4 rounds of
5 hspu from hands on box
10 post flyes
10 gh raises

4 rounds for maximum swole
10 Lateral raise
10 Straight arm pulls, on lat pulldown
10 Bicep Curls
10 Tricep Ext.
then
Row 1000m for time

Saturday
CLASS

Clean
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 EMOM x 5 min (80%)
1 Rep E2MOM x 10 min (85%+)

STRENGTH
Full Clean + Front Squat + Jerk
1×2+2+2 @60,65% 2×2+2+2 @70% 1×1+2+1 @75% 5×1+1+1 @80%

Power Snatch
1×2 @60,65% 2×2 @70% 4×2 @75%

Back Extension
3×10 AHAP

Sunday
CLASS

“Popeye”
AMRAP in 20 min
5 C2B Pull up
10 Wallball
15 American KBS 1.5/1pood

STRENGTH
Clean & Jerk
1×2 @60,65% 2×2 @70% 4×2 @75%

Snatch from blocks
1×2 @60,65,70% 2×2 @75% 4×2 @80%

Squat
3×3 @85%

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