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CrossFit and Olympic Weightlifting Programming for the week of July 24 2017

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Monday
ALL LEVELS

A. Squat
65% x 5 reps
75% x 5 reps
85% x AMRAP

B. For time:
75 Handstand Push Up
20 Double Unders EMOM

*scale HSPU to push press @ 65%1RM strict press

EXTRA STRENGTH

Muscle up
EMOM 1,2,3 or 4
or
Strict Pull Up
3 x max reps

Tuesday
ALL LEVELS

2 rounds for time:
24 Deadlift @ 55%
24 Box Jump 24/20″
24 Wallball 20/14lbs
24 Bench Press @55%
24 Box Jump 24/20″
24 Wallball 20/14lbs
24 Power Clean @ 55%

*angry shoulders? You need to focus on shoulder girdle stability, scale bench press to ring rows. Isolate mid back muscle to keep shoulder blades pull together.

WEIGHTLIFTING

Muscle Clean
2-2-2-2-2

Clean from high blocks
1-1-1-1-1-1-1-1

Pull + Power Clean
2 x [1+3] @ 75%, 4 x [1+2] @ 80%

Jerk
2 @ 75%, 2 @ 80%, 3 x 1 @ 85%

Back Squat
5 x 3 @ 75%
*can skip squats if also following class this week

Wednesday
ALL LEVELS

A. 10-9-8-7-6-5-4-3-2-1 reps for time
Kettlebell Swing 2/1.5pood
Toes to Bar

rest as needed

B. Establish 1RM Thruster

EXTRA STRENGTH

3 x 20 Hollow rocks

3 x 0:30 L-sit

Dips
3 x Max reps

Thursday
ALL LEVELS

5 rounds for time:
15 Cal Row
10 Wallball
5 Bar Muscle Up

rest 10 min

5 rounds for time:
15 HSPU
10 Pull Up
5 Burpees

WEIGHTLIFTING

Muscle Snatch
2-2-2-2-2

contact pull + contact snatch
[1+1]-[1+1]-[1+1]-[1+1]-[1+1]

Pull(slow to contact) + Snatch
2x [1+2] @70%, 2 x [1+2] @75%, 2x [1+1] @80%

Power Drop Snatch
4 @70%, 4×4 @75%

Front Squat
5×3 @75%
*can skip squats if also following class this week

Friday
ALL LEVELS

A. “Midline March”
3 rounds for quality of:
25 GHD sit ups
50′ handstand walk
50′ overhead walking lunge 155/105lbs

B. Each round for time:
500,400,300,200,100m row
rest as needed between rounds

Extra Weightlifting

Thruster (from the floor)
2-2-2-2-2

Clean from blocks @ knee
2 x2 @70%, 3 x2 @75%

Clean Pulls
4 x 4 @ 85%

Strict Press
3-3-3-3

Back Squat
3 x 3 @ 80%
*can skip squats if also following class this week

Saturday
ALL LEVELS

“Macho Man”
3 Power Clean 185/125
3 Front Squats 185/125
3 Jerks 185/125

EMOM for as long as possible
*scale to 135/95 please

WEIGHTLIFTING

Muscle Clean
2-2-2-2-2

contact pull + contact clean
[1+1]-[1+1]-[1+1]-[1+1]-[1+1]

Clean & Jerk, waves
3 x (75,80,85,90%)

Snatch
5 x3 @ 75%

Jump Back Squat
4 x 3 @60%

Back Extension
3 x10 w/ barbell+

Sunday
ALL LEVELS

“Hulk Hogan”
Complete 1 round every 2 minutes for 20 minutes (10 rounds)
3 Muscle up
5 Power Clean 185/125lbs
7 Burpees

WEIGHTLIFTING

announced the day of

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