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CrossFit Above All Programming for the week of Sept 9

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Monday
Workout of the Day
A. Power Clean
17 min to establish a 1RM
 
B. For Time
21-15-9 reps for time
Power Clean 135/95
Lateral burpees over the bar
500 m Row after each round
 
LAB RATS
For time:
21-15-9
Squat Clean Thrusters 135/95lbs
C2B Pull Ups
 
rest 10 min
 
"Fran"
For time:
21-15-9
Thruster 95/65lbs
Pull Ups
 
*tape your hands!! No tears!!!
**scaled version of today should be Fran then easy fran
 
STRENGTH
muscle snatch + snatch balance + snatch pull + snatch
1+1+1+1 @45,50,55,60%
 
snatch
1x2 @65,70,75% 5x1 @80-85%
 
Clean & Jerk
1x2 @55,60,65,70% 5x1 @75%
 
Back Squat
70% x 3 reps
80% x 3 reps
90% x max reps

Tuesday
Workout of the Day
10 rounds each for time
30 Double unders
10 Toes to bar
5 hang Power snatch 95/65lbs

LAB RATS
21-15-9 reps for time:
Cal. A. Bike
HSPU

3 rounds not for time:
12 DB Bench Rows
12 Post Flyes
12 Lateral Raise
12 BB Tricep Extensions
12 GH Raise

STRENGTH
muscle clean + hang power clean + jerk
1+1+2 @45,50,55,60%

clean & jerk
1x2 @65,70,75% 5x1 @80-85%

hang snatch
1x2 @55,60,65,70% 5x1 @75%

front squat
70% x 3 reps
80% x 3 reps
90% x max reps

Wednesday
Workout of the Day
For Time
5 Rounds
12/9 Calorie Bike
12 Front Squats 95/65
Directly Into…
5 Rounds
20 Ab Mat Sit-ups
40 Double Unders

LAB RATS
Rowing Intervals
5 x 1000m w/ 2:1 work:rest

STRENGTH
row 1000 m
20 d ball over yoke 150/100
100' yoke walk 400/300
100' d ball walk 150/100
20 reverse bar muscle up
row 1000 m

rest 10 min

max farmer walk in 3:00 185/125

Thursday
Workout of the Day

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 2/1.5 pood

LAB RATS
10 Rounds, in team of 3, rotate on the Assault Bike
15 Calorie Assault
15 Burpees

STRENGTH
snatch high pull + fast snatch
1+1 @45,50,55,60,65,70% 
 
power snatch + snatch
1x1+1 @75% 5x1+1 @80%

hang power clean + power jerk
1x1+1 @50,55,60,65,70% 4x1+1 @75%

clean pull
5x3 @90%

Friday
Workout of the Day

Back Squat
E2MOM x 5
5-3-2-1-1
 
For Time
Row 500m
50 Deadlift 185/125
15 Shoulder to Overhead 185/125

LAB RATS
3 rounds of
3 Minutes Bike (0:45 seconds Hard/0:45 seconds Easy x 2)
*1 minute rest
3 Minutes Row (0:45 seconds Hard/0:45 seconds Easy x 2)
*1 minute rest
*Every 3 minute interval should go 0:45 seconds Hard/0:45 seconds Easy x 2.  Maintain a pace on your hard pace as well as on your easy pace!

STRENGTH
30/20 cal A. bike
4 rounds of:
10 d ball ots 150/100
20' hs walk
10 dual kb snatch green/yellow each hand
20 ghd sit ups
 
then
30/20 cal A. bike

Heavy clean and thruster circle
30 each 185/125

Saturday
Workout of the Day

Barbed Wire
4 Rounds For Time
400m Run
20 Pull-Ups
30 Push-Ups
40 Ab Mat Sit-Ups
50 Air Squats

STRENGTH
power clean + push press + jerk
1x1+1+1 @40,45,50,55,60,65,70%

power clean + jerk
5x1+2 @75%

clean + squat 
1x1+3 @80,85% 4x1+3 @90%

pull ups
77 reps as fast as you can

Sunday
Workout of the Day

For Time
100m Farmers Carry, 15/12 Cal Row/Bike
100m Farmers Carry, 15/12 Cal Row/Bike
100m Farmers Carry, 15/12 Cal Row/Bike
100m Bench Push, 15/12 Cal Row/Bike
100m Bench Push, 15/12 Cal Row/Bike
100m Bench Push, 15/12 Cal Row/Bike
30 Russian Swings, 15/12 Cal Row/Bike
30 Russian Swings, 15/12 Cal Row/Bike
30 Russian Swings, 15/12 Cal Row/Bike
 
Farmer Carry 50/35’s Dumbbells
Bench Push, empty bench
Russian Swings 53/35 KB’s
RX+ 70/45’s, 70/53 KBS

STRENGTH

power snatch + ohs + hang snatch
1x1+1+1 @40,45,50,55,60,65%
 
hang power snatch
5x3 @70-75%
 
clean pull + power clean
1x1+1 @50,55,60,65,70,75% 5x1+2 @80%
 
toes to bar
66 reps as fast as you can
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