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CrossFit All Levels, Extra Strength and Weightlifting Programming for the week of October 3 2016

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Monday
ALL LEVELS

5 rounds for time:
10 Box Jumps 30/24″
10 Pull ups
10 American Kettlebell Swings 2/1.5pood
10 Goblet Lunges
10 Toes to Bar
10 HSPU
10 Russian Kettlebell Swings
10 Wallballs
10 Burpees

*Scale to movements that match “Filthy Fifty”

STRENGTH

1. Muscle up practice
Using “smart rings” and two bands
3 x 5 negative Muscle Ups
*hold at the top
pause at the catch
pause below rings with knuckles touching and thumbs at sternum
show control at bottom, NO bounce
pull back up to top smoothly

or
5 x 0:15 ring support hold with turn out
0:15 hanging L-sit hold from false grip

2. Row
5 x 200m HARD!!

Tuesday
ALL LEVELS

A. Clean and Jerk
5 x 2 rep @ 80% of 1RM Clean and Jerk

B. 7 min AMRAP
3-6-9-12-15……
Clean and Jerk 135/95 lbs
1-2-3-4-5…..
Bar Muscle up

*Scale Bar Muscle up to :
3-6-9-12-15
High as you can Pull up

STRENGTH AND WEIGHTLIFTING
1. Snatch from Blocks
5 x 2 @ 80%

2. Med. Grip Deficit Pull
5 x 3 @90%

3. Back Squat
5 x 3 @ 80%

Weightlifting warm up
5 x behind the neck snatch grip press
5 x 1/2 squat snatch sots press
5 x snatch sots press
5 x drop snatch
5 x hang snatch pull
5 x high hang full snatch

Wednesday
ALL LEVELS

A. EMOM x 5 rounds
M1, 2 Overhead Squat @ 100% of snatch
M2, Row 15/10cal

Recover, this next one should be a sprint!! Time to beat 2:34

B. Five rounds for time of:
5 Deadlift 275/175lbs
10 Burpees

STRENGTH
1. Back Squat
3-3-3-3-3

2. Air Dyne
50-40-30-20-10
1:1 work:rest

Thursday
ALL LEVELS

Every 4 min on the min for 5 rounds (20 min)
7 Power Snatch @ 65% of 1 RM
28 Hammer strikes
10 Pistol Squats

*NO press outs on the snatches!!!!

STRENGTH AND WEIGHTLIFTING
1. 1/2 Squat Clean
5 x 2 @ 80%

2. Snatch Pull
5 x 4 @ 85%

3. Front Squat
5 x 3 @ 80%

Weightlifting warm up
5 x high hang clean pulls
5 x high hang power clean
5 x below knee clean pulls
5 x below knee full clean, accentuate strong hanstrings and posture in the catch and maintain as you finish the squat.

Friday
ALL LEVELS

A. E1:30MOM x 10 rounds
3 Bench Press @ 80%
Max unbroken Double unders in time remaining

B. AMRAP in 10 min
10 KB Thrusters (single arm)
10 Pull ups
15 GHD Sit up

STRENGTH
Make up on missed components

BARBELL CLUB
We will follow road to regionals programming

Saturday
ALL LEVELS

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge

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

Sunday
ALL LEVELS

E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Row for calories until 2 min mark
Rest 1 min

*scale to 1 round of cindy

WEIGHTLIFTING
announced the day of

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