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CrossFit All Levels, extra Strength and Weightlifting Programming for the week of October 10 2016

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Open Gym is 9:30 to 12:00, use this for your extra strength work or what ever you would like.
All Levels class is at 12:00noon, Hope to see a pack of Animals out for a solid wod!!
Monday
ALL LEVELS

“The Gobbler 2.0”
A. The appetizer
EMOM x 10 min
3 Hang Cleans @70-75%

B. The main course
50 Wallballs
40 Russian Kettlebell Swings 2/1.5pood
30 Burpees over the bar
20 Pull ups
10 Snatch @ 80%
*Press out snatches get you 1 wallworm penalty immediately

C. Dessert
“Annie”

STRENGTH
1. Back squat
60% x 10 reps
65% x 10 reps
70% x 10 reps

2. Dips
5-5-5-5-5

3. Bellybutton to bar pull ups
3 x 10 or just 30 reps
*scale as necessary, build pulling power

4. Handstand Shoulder taps
50reps
or press to finger tips

*Use open gym before noon class to perform this

Tuesday
ALL LEVELS

Let’s work off the turkey dinners!!!

30 min EMOM
M1, 3 Power Clean & Jerk @ 75-80%
M2, 5 Strict HSPU
M3, Row 10 cal (start transitioning off at :45 sec)

STRENGTH AND WEIGHTLIFTING
1. Snatch Pull + Snatch
5 x [2+2] @ 80%

2. Full Clean + Front Squat
5 x [2+2] @ 80%

3. Back Extension
4 x 10

Wednesday
ALL LEVELS

A. “Lynne ” with TTB
Five rounds for max reps of:
Body weight bench press
Toes to Bar
*rest as needed between sets
**no rest between bench and pull up

Scaled
Five rounds not for time of:
10 Bench Press
10 Toes to Bar

STRENGTH
1. AMRAP in 20 minutes
20 Deadlifts 275/185
40 Wallball
20 Hang Power Cleans 185/135
40 Wallball
20 Push Press 135/95
40 Wallball

Thursday
ALL LEVELS

A. Snatch
5 x 1 @ 85%

B. 5 round for time
10 Ring Dips
10 Front Squat 115/75lbs

*fitness scale reps and weight to suit, push ups not dips

STRENGTH AND WEIGHTLIFTING
1. Power Clean + Jerk
7 x [1+2] @ 80%

2. Snatch Pull
5 x 3 @ 90%

3. Strict Pull up
25 reps

Friday
ALL LEVELS

A. Back Squats
5 x 5 @ 75%

B. 4 Rounds
60 Double Unders
30 GHD Sit Ups/ Sit Ups
15 Deadlifts @50%
*Get after this one, try not to stop, transition quickly!
**Be careful of GHD volume!!

STRENGTH
Make up on missed components

BARBELL CLUB
We will follow road to regionals programming

Saturday
ALL LEVELS

“Mary”
AMRAP in 20 minutes
5 HSPU
10 Pistols alt. legs
15 Pull ups

or

“Easy Mary”
AMRAP in 20 minutes
5 HSPU
10 Pull ups
25 Air Squats

WEIGHTLIFTING
Open to everybody, Just learning to lift or ready rock!!

Sunday
ALL LEVELS

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

Rest, then

“Betty”
5 rounds for time of:
12 Push Press 135/95lbs
20 Box Jumps 24/20″

WEIGHTLIFTING
announced the day of

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