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CrossFit ad Olympic Weightlifting Programming for the week of Jan 29 2018

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Monday
CLASS

AMRAP 5 minutes
20 Wall Ball
10 Strict Pull Up
*rest 2 min
AMRAP 5 minutes
20 GHD Sit Ups
10 Burpee Box Jumps 24”
*rest 2 min
AMRAP 5 minutes
10 Overhead Squats 135/95
20 Calorie Assault Bike
*rest 2 min
AMRAP 5 minutes
20 Calorie Row
20′ Handstand Walk (10 Down and 10 Back)

STRENGTH

EMOM x 25 min
M1, 10 curls
M2, 10 extension
M3, 10 gh raise
M4, 5 slow strict ttb
M5, 25 sit ups

Tuesday
CLASS

A. Back Squats
5×3 @85%

B. AMRAP in 10 min
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to Overhead
5 Back Squat
rx’d 115/75

STRENGTH

snatch balance
5×2 @80-85%

from high blocks,
snatch pull + power snatch + snatch
6×2+2+1 @75-80%,

snatch high pull, maintain speed on the bar
6×4 @80-90%

back extension
3×10 w/ weight

Wednesday
CLASS

A. Snatch
10 x 1 @ 85%

B. 3 rounds for time:
9 Snatch 95/65lbs
15 Toes to Bar
21 Box Jumps 24/20″

STRENGTH

1-2-3-4-5-6-7-8-9-10 reps of
Deadlifts @50%
Muscle Ups/ highest pull up
*Ideally, Complete this in UNBROKEN Sets, rest as needed between sets or alternate sets with a partner

Thursday
CLASS

“New CrossFit Total”
1RM Clean

1RM Bench Press

1RM Overhead Squat

STRENGTH
clean + hang clean + jerk
2×2+1+2 @75%, 5×1+1+1 @80%

clean pull from high blocks
2×5 @90%, 5×5 @100%

behind the neck jerk
5×2 @75%

front squat
6×4 @80%

Friday
CLASS

AMRAP in 20 min
25 burpees
15 body weight back squats

STRENGTH

AMRAP in 30 min
15 hspu/push up or dip
10 muscle up/pull up
5 power clean and jerk 225/155

Saturday
CLASS

For time:
“Karen”
150 wallballs
straight into
“Diane”
21-15-9
Deadlift 225/155lbs
HSPU
*Scale DL to 70%

STRENGTH
power snatch + snatch from blocks at knee
2×2+2 @75%, 5×1+2 @80%

snatch pull from blocks at knee
6×5 @ 90%

snatch press
4×4 AHAP

back extension
3×10 AHAP

Sunday
CLASS

16.2 test
E4MOM x AMRAP
25 Toes to Bar
50 Double Under
Squat Clean, (r1 135/85×15, r2 185/115×13, r3 225/145×11, r4 275/175×9, r5 315/205×7)
If you complete the work in the alotted time continue to the next round
If you fail before 12 min complete as a 12 min AMRAP

*scale reps to suit

STRENGTH
announced the day of

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