403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit and Olympic Weightlifting Programming for the week of July 31 2017

CrossFit and Olympic Weightlifting Programming for the week of July 31 2017

0

Monday
ALL LEVELS

“DT”
Five rounds for time of:
12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerk 155/105lbs

at 10:00min

“Cindy”
10 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

EXTRA STRENGTH

Press
70% x 3 reps
80% x 3 reps
90% x AMRAP

Deadlift
70% x 3 reps
80% x 3 reps
90% x AMRAP

Strict Pull Up
3 x max reps

Tuesday
ALL LEVELS

For time
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings 2/1.5 pood (choose weight you can do each round in 1 or 2 sets)
Run 2 laps
20 Dips
20 RKBS
Run 3 laps
30 Dips
30 RKBS
Run 2 laps
20 Dips
20 RKBS
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings

WEIGHTLIFTING

Snatch Balance
1-1-1-1-1-1-1-1(gain confidence catching heavier weight)

Contact Snatch
1-1-1-1-1-1-1-1(the goal is to develop straight up power and speed under the bar)

Power Snatch
2×2 @65%, 3×2 @70%

Power Snatch + Snatch
3x[1+1]@75%

Snatch Pull
5×3 @80%

Wednesday
ALL LEVELS

A. For time:
21-15-9
Clean and Jerk 135/95
Toes to Bar

B. AMRAP in 12 min
25′ Handstand walk
10 Muscle Clean 95/65

C. 100 Ab mat sit ups for time

EXTRA STRENGTH

Squat
70% x 3 reps
80% x 3 reps
90% x AMRAP

Partner sled pull/run
push sled/jog around building
3+people
one person pulls sled while one runs a lap, do as many laps as you have team mates. Switch when runner catches the sled

Thursday
ALL LEVELS

A. EMOm x 20 min
M1, row 20 cal
M2, 10 HSPU

B. FLR for 3:00 unbroken

WEIGHTLIFTING

Muscle Clean
2-2-2-2-2-2-2-2

Contact Clean
1-1-1-1-1-1-1-1(the goal is to develop straight up power and speed under the bar)

Clean from blocks @ knee
2×2 @65%, 3×2 @70%

Clean Pull + Clean
3x[1+2] @75%

Power Jerk
5×3 @70% (fast and snappy!!)

Friday
ALL LEVELS

A. Bench Press
70% x 3 reps
80% x 3 reps
90% x AMRAP

B. AMRAP in 10 min
50 Double Unders
5 Muscle Ups

Extra Weightlifting

Power Drop Snatch + Overhead Squat
[3+1]-[3+1]-[3+1]-[3+1]-[3+1]

Contact Snatch + Snatch Balance
[1+1]-[1+1]-[1+1]-[1+1]-[1+1]

Snatch, waves
3×1 @(75,80,85,90%)

Clean & Jerk
5×2 @ 75%

Back Squat
5×3 @80%

Saturday
ALL LEVELS

A. 20 min to establish a 1 RM Thruster

B. For time
using 50% of 1RM Thruster
Run 1 lap
21 Thrusters
42 Box Jumps
Run 1 lap
15 Thruster
30 Box Jumps
Run 1 lap
9 Thruster
18 Box Jumps

WEIGHTLIFTING

Drop Clean + Power Jerk
[1+1]-[1+1]-[1+1]-[1+1]-[1+1]

Power Drop Snatch + Drop Snatch
[1+1]-[1+1]-[1+1]-[1+1]-[1+1]

Clean & Jerk
2×2 @ 70%, 6×1 @ 75%

Snatch
2×2 @ 70%, 6×1 @ 75%

Power Jerk
6×2 @ 70%

Sunday
ALL LEVELS

E3MOM x 10 rounds
2 rounds of “Cindy”
max shuttle sprint
rest from 2:00-3:00

Recommended Posts

Leave a Comment

POST COMMENT Back to Top