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CrossFit Above All Programming for the week of March 14 2016

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MONDAY
ALL LEVELS

AMRAP in 31 min, with a partner
6 Strict pull ups
8 Thrusters 155/105lbs
10 Box jumps 30/24″

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a medicine ball. When Partner 2 returns from the run, Partner 1 will grab the medicine ball, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
*sub row 500m if weather is bad

STRENGTH
1. EMOM for 30 min
M1, 3 OHS work up to a max for the day
M2, 5-10 strict HSPU
M3, 10 GHD sit up

2. Negative pull ups: 25 reps total

TUESDAY
ALL LEVELS

A. Back Squat
5x 3 @ 80-85%

B. For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Burpee
Toes to bar

STRENGTH/WEIGHTLIFTING
1. Front squat: 3, 2, 1, 1,  1, 1, 1

2. Power clean+clean+ jerk: 1+1+1 X 6 sets @ 70-80%

3. Clean deadlifts: 5 sets X 3: Go down the same way you cam up and go down slowly. 0:05 sec tempo.

4. Back extensions;  3 sets X 6 reps.

5. Ab mat sit up: 100 reps total

WEDNESDAY
ALL LEVELS

For time:
1-2-3-4-5-6-7-8-9-10 reps for time:
Power clean
Push Jerk
using 60% of Clean and Jerk
*straight into
500m row
100 Double unders

STRENGTH
1. EMOM for 30 min
M1, 3 Thrusters work up to a max for the day
M2, 5-10 belly button to bar pull up
M3, 10 GHD sit up

2. Negative pull ups: 25 reps total

THURSDAY
ALL LEVELS

A. Overhead Squat
3-3-3-3-3

B. For time:
50-35-20
wallball
30-20-10
Pull up

STRENGTH/WEIGHTLIFTING
1. Front squat: 3, 2, 1, 1, 1, 1, 1

2. Segmented snatch: take bar to end of first pull, pause 2 sec. take bar to the down position (knee slightly bent torso straight up) pause 2 sec. explode to the finish. Work to a heavy set

3. Deficit snatch pulls standing on 1-2″ plate or blocks: 4X 3 reps @100%.  The key here is take the bar down slowly to the floor after the lift.  Then without bar touching floor, pause, lift next reps.

4. Good mornings: 3 X 6 reps.  To a 45 degree angle.

5. 100 sit ups

FRIDAY
ALL LEVELS

Open wod 16.4

SATURDAY
ALL LEVELS

“Tabata-Tastic”
For Total Reps in 39 minutes
Tabata Thrusters (95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150 lbs)
1 Minute Rest
Tabata Handstand Push-Ups
1 Minute Rest
Tabata Kettlebell Swings
1 Minute Rest
Tabata Row

8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.

Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

SUNDAY
ALL LEVELS

For time:
75 Curtis Press 105/70lbs
1 Power Clean, 1 Front Rack Lunge per leg, 1 Push Press
*Yes, this is a real thing.

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