403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit and Olympic Weightlifting Programming for the week of October 9 2017

CrossFit and Olympic Weightlifting Programming for the week of October 9 2017

0

Monday

*before class, Back Squats (strength)
5×5 @75%

A. E2MOM x5 (skills)
I1, 5 squat snatch 135/95 + 5 muscle up
I2, 10 KBS 2/1.5 + 10 toes to bar

B. 4 rounds In team of 4, alternate on the runner (conditioning)
400m run
25/20 cal row
25 burpee

after class, 4 Sets not for time (hypertrophy)
12 Curls
12 Glute Ham Raises
20 Bar Dips

Tuesday
ALL LEVELS

EMOM for 30 min
I1, 3 Power Clean & Jerk @75%
I2, 5 Strict Handstand Push Ups
I3, 50 Double Unders

WEIGHTLIFTING

Muscle Snatch
3 x 3 @ 40%

Snatch
2 x 2 @ 70%
4 x 2 @ 75%

Snatch Pull
6×3 @90%

Back Extension
3 x 8 w/20kg

Wednesday
ALL LEVELS

“Lynne ”
Five rounds for max reps of:
Body weight bench press
Pull ups
*rest as needed between sets

STRENGTH

Assault Bike
EMOM x 20 min
Max cal on assault bike, alternate minutes with a partner

10 Rounds with a partner, alternate on the rower
250m Row
10 pistol squats

Thursday
ALL LEVELS

A. Back Squats
6×4 @80%

B. 4 Rounds for Time:
5 Bar Muscle Ups
10 Deadlifts 225/155
40′ Walking Lunge

WEIGHTLIFTING

Full Clean + Squat + Power Jerk
6 x 1+1+1 @ 80%

Jerk
6 x 2 @ 80%

Mid Grip Pull
6 x 3 @ 90%

Triple Jump x5

Friday
ALL LEVELS

A. Snatch
5 x 1 @ 85%

B. 5 round for time
10 Ring Dips
10 Front Squat 95/65lbs

STRENGTH

super set 4 sets
10 strict press 95/65
max rep strict pulll up

super set 4 sets
12 curl
12 tricep extensions

Death by Assault bike
EMOM perform an additional 1 cal
start at 8 cal

Saturday
ALL LEVELS

4 Rounds
400m Run
50 Air Squats

*Rest 5 min

3 Rounds
25 HSPU
25 Russian kbs 2/1.5

*Rest 5 min

2 Rounds
50 Ab Mat Sit Ups
50 Push Ups

WEIGHTLIFTING

Hang Snatch
6 x 3 @ 75%

Clean + Jerk
6 x [3+2] @ 75%

Overhead Squat
6 x 1 @ 85-105%

Back Extension
3 x 8 w/20kgs

Sunday
ALL LEVELS

21-15-9
Power Clean 135/95lbs
Pull Up

Rest, then

“Betty”
5 rounds for time of:
12 Push Press 135/95lbs
20 Box Jumps 24/20″

WEIGHTLIFTING
announced the day of

Recommended Posts

Leave a Comment

POST COMMENT Back to Top