403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit and Olympic Weightlifting Programming for the week of Nov 13 2017

CrossFit and Olympic Weightlifting Programming for the week of Nov 13 2017

0

Monday
CLASS

10 Rounds for time
3 Power Snatch @60%
6 Handstand Push Ups
9 Pull Ups
*rx+ strict hspu and C2B
**scale hspu to push up not ohs

STRENGTH
Power Clean
2×3 @75%, 4×2 @80%

Power Snatches, Cluster set
1 Rep every 0:30 seconds x 10 min @ 70-75%

Snatch Pull
1×3 @70%, 1×3 @80%, 4×3 @90%

Front Squat
8×2 @75%

Tuesday
CLASS

EMOM x 20 min
M1, 4 Power Clean @70%
M2, 60′ HS walk or 2 wall walks

WEIGHTLIFTING
Power Snatch + Snatch
2×2+1 @75%, 4×1+2 @80%

Power Clean
2×3 @75%, 4×3 @80%

Split Jerk
2×3 @65%, 4×3 @75%

Good Morning
4×8

Wednesday
CLASS

Hero workout “Luce”
3 rounds for time
1k Run (Rowing because we are Canadian)
10 Muscle Ups
100 Air Squats
*If you have a weight vest do this with 5-10lbs.

STRENGTH
15 min Handbalancing or walking

20 min kipping pull up or butterfly practice

3 rounds
15 curls
15 extensions
15 gh raises

Thursday
CLASS

6 Rounds
40 Double Unders
20 Push Ups
100’ walking lunge with DB 50/35 or kb

WEIGHTLIFTING
Clean from blocks
2×2 @70%, 4×2 @75%

Squat + Jerk
2×2+1 @70%, 4×1+1 @75%

Back Squat
7×3 @80%

Friday
CLASS

EMOM for 10 min
M1, 15 thrusters 95/65
M2, 15 Pull up

rest 10 min

AMRAP in 7min
3-6-9-12….
Toes to bar
Clean & Jerk 135/95

STRENGTH

Snatch
3×2 @70%, 4×2 @75%

Clean
3×2 @70%, 4×2 @75%

Med. Grip pull
2×3 @80%, 4×3 @90%

Back Extension
3×8 w/ weight

Saturday
CLASS

21-15-9
BenchPress 155/95
Strict Pull Ups
@9:00 start…
21-15-9
DB Power Cleans 50/35
Bar Dips
@18:00 start…
21-15-9
Row Calories
Burpees
Right after…
4 Rounds
25 Sit Ups
25 Back Extensions

WEIGHTLIFTING
Clean & Jerk, waves
2×1 @(75,80,85,90,95++%)

Clean Pull
3×3 @80%, 4×3 @90%

Back Squat
8×2 @85%

Sunday
CLASS

Classes cancelled

Recommended Posts

Leave a Comment

POST COMMENT Back to Top