403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Above All Programming for the week of Jan 28 2019

CrossFit Above All Programming for the week of Jan 28 2019

0

Monday
CLASS

AMRAP 5 minutes
15 Wall Ball
10 C2B Pull Up
*rest 2 min
AMRAP 5 minutes
20 GHD Sit Ups
10 Burpee Box Jumps 24”
*rest 2 min
AMRAP 5 minutes
10 Overhead Squats 115/75
20 Calorie Assault Bike
*rest 2 min
AMRAP 5 minutes
20 Calorie Row
20′ Handstand Walk (10 Down and 10 Back)

STRENGTH
Snatch Pull + Power Snatch + Snatch
1+1+1…. AHAP

Snatch
2×1 @60,65,70% 4×1 @75% 1×1 3×1 @80% 1×1 @85,90,95%

Deficit Snatch Pull
5×3 @120%

Hang Clean
2×1 @60,65,70% 4×1 @75%

Tuesday
CLASS

16.2 test
E4MOM x AMRAP
25 Toes to Bar
50 Double Under
Squat Clean, (r1 135/85×15, r2 185/115×13, r3 225/145×11, r4 275/175×9, r5 315/205×7)

*If the clock is too fast for your chosen scale and catches you
complete as a 12 min AMRAP

STRENGTH
Power Clean + Power Jerk
1+1….. AHAP

Clean + Jerk
2x[1+1] @60,65,70% 4x[1+1] @75% 2x[1+1] @80% 1x[1+1] @85,90,95%

Clean Pull
5×3 @80%

Snatch Grip Push Press
3-3-3-3-3-3

Wednesday
CLASS

A. Back Squat
3×5 @75%

B. 3 rounds for time:
9 Power Snatch 95/65lbs
15 Muscle Clean
21 Box Jumps 24/20″

STRENGTH

Back Squat + Box Jump
3×2+5 @90% + 40″

Power Clean
1×3 @60,65,70,75,80%

Jerk
1×1 @60,65,70% 4×1 @75% 3×1 @80%

Straight arm pulls + Tricep extension
4×10+10 AHAP

Thursday
CLASS

“New CrossFit Total”
1RM Clean

1RM Bench Press

1RM Overhead Squat

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

Clean from Blocks
1×2 @60,65,70% 4×2 @75%

Clean Pull
5×3 @85%

Back Extension
4×10 w/45lbs+

Friday
CLASS

E4MOM x 8
20/15 Cal row (Sprint)
6 Muscle Ups
60 Double Unders
*Rest the remainder of the four minutes, try and go hard enough that you want the rest. If you finish and you aren’t tired row harder and transition faster.

STRENGTH
Front Squat
1-1-1-1-1-1-1-1-1-1

Strict Press
3×3 @85%

Clean Style Deadlift,with lifters on
3×3 @80-85%

Ring Front Lean Rest
3:00

Saturday
CLASS

For time:
“Karen”
150 wallballs
straight into
“Diane”
21-15-9
Deadlift 225/155lbs
HSPU
*Scale DL to 70%

STRENGTH
Snatch
1×1 @60,65,70% 3×1 @75% 6×1 @80%

Clean & Jerk
1×1 @55,60,65% 3×1 @70% 6×1 @75%

Medium Grip Pull
5×3 @85%

Strict Toes to Bar
4×5

Sunday
CLASS

Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

STRENGTH
Jerk
1×1 @60,65,70% 3×1 @75% 6×1 @80%

Power Clean
1×2 @60,65,70,75% 4×2 @80%

Front Squat
3×3 @85% 1×1 @90,95%

Straight arm pulls + Tricep extension
4×10+10 AHAP

Recommended Posts

Leave a Comment

POST COMMENT Back to Top