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CrossFit and Olympic Weightlifting Programming for the week of May 13 2019

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Monday
CLASS
21 min EMOM
M1, 10 Burpees
M2, 5 Hang Power Clean 60%
M3, 50 Double Unders
STRENGTH
Muscle Clean + Push Press
1+1 AHAP (warming up)
Power Clean + Front Squat + Jerk
2x[1+1+1] @60,65% 4x[1+3+1] @75%
Clean & Jerk
4×1 @80+%
Clean Pulls
5×3 @90%
Tuesday
CLASS
AMRAP in 20 min
10 pull-ups
15 kettlebell swings, 1.5/1 pood
20 box jumps, 24/20″
STRENGTH
Muscle Snatch + Snatch Balance
1+1 AHAP (warming up)
Power Snatch + Hang Snatch
2x[1+1] @60,65,75%
Snatch
4×1 @80+%
Power Clean
2×2 @60,65,70% 8×1 @++++% until you accidentaly squat Clean
Wednesday
CLASS
Back Squat
5×5 @75-80%
 
15-12-9 reps for time
Rowing
HSPU
*Rx+ 21-15-9
STRENGTH
Back Squat
5×5 @75-80%
Bench Press + Strict C2B
5×5+5 @75%+AHAP
3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.
Thursday
CLASS
E4MOM x 5 rounds
Row 250m
Max rep DB Snatch 50/35lbs
rest 1 min
*work from 0:00 to 3:00, rest from 3:00 to 4:00
**Rx+ 70/55lbs
STRENGTH
Clean & Jerk
2×3 @60,65,70 4×2 @75%
Clean Pull
5×3 @85%
Hang Power Snatch
2×3 @60,65,75%
Straight Arm Pulls
5×5 AHAP
Friday
CLASS
Front Squat
5×5 @75-80%
AMRAP in 10 min:
15 Box Jump 24/20″
10 Push Press 115/75lbs
5 Strict C2B Pull Ups
STRENGTH
Snatch
2×3 @60,65,70 4×2 @75%
Deficit Snatch Pull
5×3 @110%
Clean from Blocks
2×3 @60,65,75%
Front Squat
5×5 @75-80%
Saturday
CLASS
For time:
150 single unders
15 bar muscle up
10 squat clean 115/75
150 single unders
10 bar muscle up
15 squat clean 115/75
150 single unders
5 bar muscle up
20 squat clean 115/75
150 single unders
STRENGTH
High Hang Snatch + Hang at knee Snatch + Snatch from 2″
2x[1+1+1] @50,55,60,65%
Snatch Pull + Snatch
2x[1+1] @70,75%
Snatch  
4×1 @80+%
Clean 
1×2 @50,55,60,65,70,75,80,85%
Box Jump 5×5 @40/30″
Sunday
CLASS
Five rounds for time of:
Run 2 Laps, centre of parking lot
30 Box jump, 24/20″
30 Wall ball shots, 20/14lbs
STRENGTH
High Hang Clean + Low Hang Clean + Power Jerk
2x[1+1+1] @50,55,60,65%
Clean Pull + Clean
2x[1+1] @70,75%
Clean
4×1 @80+%
Jerk
2×1 @50,55,60,65,70,75,80,85%
Front Squat 3×5 @75%
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