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CrossFit Above all Programming for the week of Oct 29 2018

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Monday
CLASS

E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Max shuttle sprint until 2 min mark
Rest 1 min
*scale to 1 round of cindy

STRENGTH
Snatch Pull + Hang Snatch Power + Snatch
2x[1+2+1] @65,70% 4x[1+1+1] @75+%
Snatch Pull
5×3 @85%
Power Clean
2×3 @65,70,75% 4×2 @80%

DEVELOPMENT
20 attempts at max tme handstand hold, keep hands in place

Tuesday
CLASS

100 Double under
40 walking Lunge 50/35’s in front rack
20 Toes to Bar
50 American KBS 1.5/1pood
20 Toes to Bar
40 walking Lunge 50/35’s in front rack
100 Double under

STRENGTH
Jerk Werk
1×3 @60,65,70%
Jerk Waves
3×1 @(75,80,85++%) if you miss wave back up
Back Squat
5×5 @75%

DEVELOPMENT
20 Muscle up transitions
20 muscle up peek throughs

Wednesday
CLASS

Power Clean
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.

STRENGTH
Snatch Balance
2×2 @65.70,75,80,85,90%
Power Snatch + Snatch
2x[2+2] @65,70% 4x[1+2] @75%
Snatch
4×1 @80+%

DEVELOPMENT
10-8-6-4-2
strict weighted pull up, ascending weight

Thursday
CLASS

10 rounds for time
5 Deadlifts 65%
5 HSPU

10 Rounds for time
5 Strict Ring Dips
5 Burpees

STRENGTH
Power Clean + Squat
2x[1+1] @65,70,75%
Clean Waves
3×1 @(75,80,85+%)
Clean Pull
5×3 @90%

Friday
CLASS

A. E2MOM x 5
10 strict close grip supinated pull up

B. For time:
50-40-30-20-10
Walking lunges @ 33% of front squat
Double under

STRENGTH
Row 1000m
4rounds of:
10 bicep curls
10 straight arm pulls
10 gh raise
10 arm rotations both ways
then
Row 1000m again

Saturday
CLASS

A. Squat Clean Thruster
E2MOM
5,4,3,2,1

B. AMRAP in 10 min
10 Toes to Bar
5 Squat Clean Thrusters 185/125lbs

STRENGTH
Muscle Clean + Strict Press
1+1 up to a max
Power Clean + Power Jerk
2x[1+2] @65,70% 4x[1+2] @75%
Clean Pull
5×3 @80%
Back Squat
5×5 @75%

Sunday
CLASS

“Artie”

AMRAP in 20 min
5 Pull Up
10 Push Up
15 Air Squats
5 Pull Up
10 Thruster 95/65lbs

STRENGTH
Front Squat
3×5 @70%
Clean from the Blocks
2×2 @60,65,70,75% 4×2 @80+%
Power Snatch
4×2 @80%
Deficit Snatch Pull
5×3 @100%

DEVELOPMENT
4 x 10 DB Curls (Each arm)
4 x 6 Parallete HSPU
4 x 10 Toes to Bar
4 x 30 second Bar Hold (30 seconds rest between sets)

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