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CrossFit and Strength Development Programming for the week of April 2 2018

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Monday
CLASS

A. EMOM x 10 minutes
3 Thrusters @ 75% (Of best thruster)
*These should be tough/heavy but you should still be able to do these with good form!

B. “Grace”
For time:
30 clean and jerk 135/95lbs

STRENGTH
Snatch Waves (All from the high hang position!)
3 Waves or 3 Rounds 
60% x 3 reps (No dropping the bar)
65% x 2 reps (No dropping the bar)
70% x 1 rep
75% x 1 rep

Front Squat
5×3 @ 85%

Back Extension
3 x 8 AHAP

Super set
10 curls
10 extensions
10 GH raises

Tuesday
CLASS

A. EMOM for 10 min
M1, 10 Strict Pull Ups
M2, 20 Ab mat sit ups

AMRAP in 10 min
30 Double unders
8 Hang Squat cleans 95/65lbs

STRENGTH
2 Rounds
90 seconds on a machine
30 seconds freestanding handstand hold (Or just practice!)
20 cossack Squats (Wide stance, squat to one side then the other – heel stays down of squatting leg)
10 inverted rows w/pause at top of rep (where chest touches the bar)

Clean & Jerk
3×1 @(75,80,85%)

6 x 50’ handstand Walk OR 12 x 25’
*Alternate in a team of 3 people, OR rest 45 seconds after each handstand walk!

Strict Press
5-5-5-5-5-5

Wednesday
CLASS

Squat
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar

STRENGTH
3 Sets
60 seconds on a machine
30 seconds side plank each side w/dumbell in other hand extended out.
10 lateral box step ups (each leg)
10 Sotts press w/dumbell (5 presses each arm in bottom of squat)

Push Jerk + Jerk
5 x [2+1] @ 75%

Banded Speed Deadlifts
10 x 3 reps @ (45% for 5 sets, 55% for 3 sets, and 65% for 2 sets)

EMOM x 3 rounds
Min 1: 20/15 Calorie
Min 2: 15 Burpees
Min 3: Max Unbroken Ring Muscle Up
*If you are still developing your muscle up you have 20 min to practise

Thursday
CLASS

A. 3 Rounds for time:
10 Power Snatch 135/95lbs
75 Double Unders

rest 10 min

B. 6 minute ladder
Burpee over the bar
Sumo Deadlift High Pull 95/65lbs
3-3-6-6-9-9-12-12-15-15….

STRENGTH
3 Rounds
1 Minute on a machine
10 Cossack squats (wide stance, Single leg squats)
20 Shoulder taps (In a push up plank position)
20 Single Leg Lateral Step ups (10 each leg) 24/20” box

snatch from blocks
2×2 @70%, 2×2 @75%, 4×2 @80%

5 rounds of:
10 strict pull ups
20 perfect push ups

Friday
CLASS

EMOM x 20 minutes (First round is easy/warm up)
Min 1: 20/15 Calorie Row
Min 2: 7 Single arm DB Hang Clean and Jerk 50/35 (7 each arm)
Min 3: 15 Bench Press 135/95
Min 4: 7 Single arm KB Hang Clean and Jerk 1.5/1 (7 each arm)
*The first round can be a bit of a warm up,

STRENGTH
snatch pull to contact + snatch high pull + fast snatch
2×1+1+2 @65%, 2×1+1+2 @70%, 4×1+1+1 @75%

power clean
2×3 @65%, 2×3 @70%, 4×3 @75%

4 Sets not for time
15 Strict Handstand Push Ups
5 Strict Muscle Up Transitions (This is from the bottom of the hang position to the bottom of the ring dip only, you don’t do the ring dip)
*Try to get these all in one set each time! Alternate with a couple partners through this work.

Saturday
CLASS

A. Back Squat
5-5-5-3-3-3-2-2-2

B. “Fran”
21-15-9 reps for time:
Thruster 95/65
Pull up

STRENGTH
Snatch
3 x 2 @(75,80,85%)

Clean & Jerk
3 x 2 @(75,80,85%)

Clean Pull
4 x 2 @ 90%

Back Extension
3 x 8 AHAP

Sunday
CLASS

4 min AMRAP
5 Power Cleans 135/95
10 Push Ups
5 Burpees

Rest 1 min

4 min AMRAP
5 Front Squats 135/95
10 Wallball shots

Rest 1 min

4 min AMRAP
5 Squat Cleans 135/95
10 Push Ups
5 Burpees

WEIGHTLIFTING
Announced the day of

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