403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Above All Programming for the week of March 7 2016

CrossFit Above All Programming for the week of March 7 2016

0

MONDAY
ALL LEVELS

A. Handstand technique/Handstand Push up
1. floor worms
2. wall worms
3. wall pikes with balance
4. wall stands
5. free stands

B. AMRAP in 10 min
5 Shoulder to overhead 115/75lbs
10 Deadlift 115/75lbs
15 Box jump 24/20″

STRENGTH
1. Snatch pp+ohs: 3+3 x 5 sets
5 x 3+3
2. Snatch balance no dip:
1-1-1-1
3. Snatch balance: hit that full bottom position immediately…..no pausing then going down
1-1-1-1
4. Snatch:
9 x 1 @ 85-95%
5. Front squat:
3-2-1-1-1-1-1
6. Negative false grip muscle ups
25 reps

TUESDAY
ALL LEVELS

EMOM for 21 min
M1, 5 Front squat @ 70%
M2, 10 C2B Pull ups
M3, 15 Burpees

STRENGTH/WEIGHTLIFTING
1. 3 Pos clean: 1 from high hang, 1 from mid thigh, 1 from floor
3 x [1+1+1] @ 80%
2. 2 pos clean: 1 from mid thigh, 1 from floor
3 x [1+1] @ 80-85%
3. Clean: from floor
1-1-1 (no misses)
4. Snatch:
4 x 1 @ 85%
5. Back extensions: use a weight behind head
3 x 10 with pause at extension

WEDNESDAY
ALL LEVELS

A. Power Clean + Mid Catch Clean + Full Clean
[1+1+1] 3-3-3-3-3
Practice touch and go, find a 3RM if you can maintain form.

B. 5 Rounds for time:
10 American Kettlebell Swings 2/1.5 pood
10 Dips

STRENGTH
1. Back squat:
3-2-1-1-1-1-1( all reps moving with speed)
2. Front squat:
3-3-3-3-3 (all reps with full posture)
3. Scotts presses: (front squat+press while in the front squat) Make sure you get the face out of the way!! Work that upper back mobility!!  
5 x 1+3
4. 100 reps of each
Hollow rocks
Arch rocks

THURSDAY
ALL LEVELS

For time:
50-40-30-20-10
Double unders
25-20-15-10-5
Toes to bar
*straight into
Row 1000m for time

STRENGTH/WEIGHTLIFTING
1. 3 Pos snatch: 1 from high hang, 1 from mid thigh, 1 from floor
3 x [1+1+1] @ 80%
2. 2 pos snatch: 1 from mid thigh, 1 from floor
3 x [1+1] @ 80-85%
3. Snatch: from floor
1-1-1 (no misses)
4. Clean and jerk:
4 x 1 @ 85%
5. Back extensions: use a weight behind head
3 x 10 with pause at extension

FRIDAY
ALL LEVELS

Open wod 16.3

SATURDAY
ALL LEVELS

Clean & Jerk
5 Reps EMOM x 5 min @50%
4 Reps EMOM x 5 min @65%
3 Reps EMOM x 5 min @70%
2 Reps EMOM x 5 min @75%
1 Rep Every 0:30 x 5 min @80%

SUNDAY
ALL LEVELS

A. Back Squat
5x 3 @ 80-83%

B. Partner wod, AMRAP
P1, Run 1 lap
P2, 30 Wallball
P1, 20 Pull up
P2, starts at the beginning
continue following the pattern

*If we have bad weather or water around the building we will sub something fun inside.

Recommended Posts

Leave a Comment

POST COMMENT Back to Top