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CrossFit Above All Programming for the week of Nov 19 2018

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Tuesday
CLASS

E5MOM x 5 rounds
Row 20 cal
20 Burpee
40 Air Squats

DEVELOPMENT
20 attempts at a max time free stand handstand

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1 AHAP….(warm up)

Clean Pull + Hang Power Clean + Jerk
2x[1+1+1] @60,65% 4x[1+3+1] @75%

Snatch
2×1 @60,65,70,75,80,85%

Med. Grip pull
5×3 @90%

Wednesday
CLASS

4 Rounds
75 Double Unders
25 Pull Ups
15 Overhead Squats 135/95 (unbroken)
*rest to achieve unbroken sets

DEVELOPMENT
20 ring muscle up transitions

5x:20 false grip hang in L-sit

STRENGTH
Back Squat
5×5 @75%

Push Jerk + Strict C2B
5×5+5 @70%+AHAP

3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.

Thursday
CLASS

E6MOM x 5
2:00 of DT
12 Deadlft 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105
4:00 rest
*Scale to avoid rest during the 2 min

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 3 ascending weights, 1 rep of each

Clean Deadlift
5×3 @120%

Friday
CLASS

In a team of 3 with one person at each station complete the following for time
5 Rounds of:
15 Burpees
7 Bar Muscle Ups
Rest Station 

Right into…

5 Rounds
15cal bike
250m Row
Rest Station

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%

Snatch
3 waves of 3 ascending weights, 1 rep of each

Bench Press + Ring Rows
5×5+5 @75% + feet elevated

Saturday
CLASS

“The Seven”
7 rounds for time of:
7 HSPU
7 Thruster 135/95 lbs
7 Knees to elbows
7 Deadlift 245/165 lbs
7 Burpees
7 KBS 2/1.5 pood
7 Pull Up

STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

Clean from blocks at contact
2×2 @60,65,70, 75% 4×2 @80+%

Back Squat
3×5 @75%

Sunday
CLASS

On a running clock…..
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Up
10 Hang Power Cleans 135/95lbs
*Scale muscle ups to C2B Pull ups or jumping ring muscle up

start “Amanda” at the 20:00 mark
9-7-5 reps for time of:
Muscle Up
Squat Snatch 135/95lbs
*scale muscle up to ring dips or jumping ring muscle up

STRENGTH

Muscle Snatch + OHS + Snatch Balance
1+1+1…… AHAP (warmup)

Snatch
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

Deficit Snatch Pull
5×3 @100+%

Bent over hip rows
5×5 AHAP

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