403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit and Olympic Lifting Programming for the week of March 5 2018

CrossFit and Olympic Lifting Programming for the week of March 5 2018

0

Monday
CLASS

E10MOM start a new wod
Wod 1
“Amanda”
9-7-5 reps for time:
Muscle Up (scale to pull up)
Squat Snatch 135/95
Wod 2
“Elizabeth”
21-15-9 reps for time:
Squat Cleans 135/95
Ring Dips

STRENGTH
High Hang Power Snatch
2×2 @60%
Hang at knee Power Snatch
2×2 @65%
Power Snatch
1×2 @70%, 4×2 @75%

Snatch Pull to contact + Snatch Pull
1×2+2, 1×2+2 @80%, 4×2+2 @90%

Back Extension
3×8 w/40+kg

Tuesday
CLASS

A. Back Squat
5×5 @75%

B. “Optimus Prime”
AMRAP in 7 min
Wallball shots
EMOM 5 Deadlift 225/155lbs, starting at 1:00

STRENGTH
Clean & Jerk
2x(1@65%,1@70%,1@75%,1@80%,1@85%, 1@90%)

Clean Pull
2×3 @80%, 3×3 @90%

Back Squat
5×5 @75%

Wednesday
CLASS

EMOM for 20 min
M1, 12 Cal Airbike
M2, 12 Burpees
M3, 50 Double Unders
M4, 150m row
M5, 10 Toes to Bar

STRENGTH
Sots Press
1-1-1-1-1-1-1

Snatch Balance
1-1-1-1-1-1-1

Snatch from blocks
2×2 @75%, 6×2 @80%

Front Squat
5×5 @75%

Thursday
CLASS

Clean & Jerk
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%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM C&J so you can have an idea how heavy to be.

STRENGTH

15 min Handbalancing or walking

20 min kipping pull up or butterfly practice

3 rounds
15 curls
15 extensions
15 gh raises

Friday
CLASS

Open wod 18.3

STRENGTH

Snatch Deadlift
4 x 5 @ 120%

Strict Press
5 x 5 @ 80%

Strict Pull Up
3-5 x max reps

Saturday
CLASS

3 rounds, each at max effort
250 m row
10 American Kettlebell Swings 2/1.5pood
10 Burpees
10 American KBS
10 Burpees
10 American KBS
250 m row
Rest 10 min

Full effort on each round. Rest 12 minutes between each. Time all three rounds.

STRENGTH
Snatch waves
2x(1@65%,1@70%,1@75%,1@80%,1@85%, 1@90%)

Snatch Pull
2×3 @80%, 3×3 @90%

Power Jerk
1×2 @65%, 1×2 @70%, 1×2 @75%, 3×2 @80%

Back Extension
3×8 w/40+kg

Sunday
CLASS

“Tabata-Tastic”
For Total Reps in 39 minutes
Tabata Thrusters (95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150 lbs)
1 Minute Rest
Tabata Handstand Push-Ups
1 Minute Rest
Tabata Kettlebell Swings
1 Minute Rest
Tabata Row

STRENGTH
announced the day of

Recommended Posts

Leave a Comment

POST COMMENT Back to Top