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CrossFit Above All Programming for the week of January 25 2015

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MONDAY
ALL LEVELS CROSSFIT

A. Hang Power Snatch
10 x 1, working up in weight each set

B. AMRAP in 15 min
5 Handstand Push ups/ Push Press
15 Box Jumps
20 Kettlebell Swings

STRENGTH
2 Position Snatch (One from high hang, one from the floor)
2 x (75%, 80%, 85%)

Snatch Pulls (Off a deficit – 45# plate 2-3″)
100% x 3 x 2 reps

Snatch Grip Push Press + Overhead squat + 2 Sotts Presses
5 sets, you choose the weight

EMOM for 10 min
M1, 5-10 C2B Pull ups
M2, 20 Push ups

TUESDAY
ALL LEVELS CROSSFIT

A. Front Squat
5 x 5 @ 75%

5 rounds for time of:
15 Burpees/10 Burpees
15 Toes-to-Bars/30 Sit ups

WEIGHTLIFTING

barski cleans: all from hang, no straps. Work up to (70%x3, 75%x3, 80%x3) 3 rounds.
Deficit snatch pulls (standing on a 2” block) 90%x5, 95%x4, 100%x3

STRENGTH
Front Squats
6 x 2 reps 88%
Back Squats
3 x 3 reps 80%

Snatch Grip Push Press + Overhead Squat
-Work up to a heavy single

Handstand hold (against the wall or free standing)
5 x 1min

Ring Front Lean Rest
1 x 3min

WEDNESDAY
In a team of 3
30 Wall Ball 20/14#
60 Power Snatch 135/95#
30 Wall Ball 20/14#
60 Clean
30 Wall Ball 20/14#
60 Power Snatch
30 Wall Ball 20/14#
60 Clean
30 Wall Ball 20/14#
*The Wall Ball are done INDIVIDUALLY (everyone works at the same time on 30), and the Barbell work is done as a team where only one person works at a time.


STRENGTH

2 Position Cleans (1 from the hang/launch and 1 from the floor)
75% x 2 sets
80% x 2 sets
85% x 2 sets

Deadlifts
10,10,10,5,3,3,3
*Reset at the bottom of each rep. Use straps if necessary.

3 RDS
Max Reps Bench Press bdywt/66%bdywt
Max Reps Strict Pull Ups
*Rest 3 min between rounds

THURSDAY
ALL LEVELS CROSSFIT

A. Jerk
3-3-3-3-3
aim for sets between 75-85%

B. 15 min AMRAP
3 Ring Muscle-up
5 Pull-ups
10 Push-ups
15 Air squat
(If you don’t have muscle ups you’ve got “Cindy”)

WEIGHTLIFTING
barski snatch: all from hang, no straps. Work up to (70%x3, 75%x3, 80%x3) 3 rounds.
Deficit snatch pulls (standing on a 2” block) 90%x5, 95%x4, 100%x3

STRENGTH
Back Squat
6 x 2 reps 88%
Front Squats
3 x 3 reps 80%

Weightbelt band assisted Muscle ups!!
*Ask
5 x 5

Ring Support
5 x 0:30

FRIDAY
ALL LEVELS CROSSFIT

A. Snatch grip push press + 3 Overhead Squats
Work to a heavy set
*Scale to Front Squat 3-3-3-3-3

B. For time:
10 Thruster @ 80% of 1RM Strict Press
50 Double-unders
8 Thruster @ 80% of 1RM Strict Press
40 Double-unders
6 Thruster @ 80% of 1RM Strict Press
30 Double-unders
4 Thruster @ 80% of 1RM Strict Press
20 Double-unders
2 Thruster @ 80% of 1RM Strict Press
10 Double-unders
*scale Double unders to single unders, do double the reps

STRENGTH
Snatch
Work up to a heavy single for the day
Drop 5% and hit a single
Drop 5% more and hit another single
Clean and Jerk
Same as snatch

Max toes to bar
x 5

SATURDAY
ALL LEVELS CROSSFIT

A. Snatch
1RM

B. Clean and Jerk
1RM

C. Weighted Pull up
1RM

SUNDAY
ALL LEVELS CROSSFIT

EMOM for 30 min
M1, 10 Dips/ Push ups
M2, Row 15/10 calories
M3, 15 Wallball shots
*scale the reps so you do the same number each round

WEIGHTLIFTING
Coaches Choice

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