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CrossFit and Strength Progamming for the week of June 10 2019

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Monday
CLASS

A. Back Squat
75% x 5 reps
80% x 4 reps
85% x 3 reps

B. For time
5 F. Squat @60% + 5 C2B Pull up +5 Dips
Run to Blackfoot sign
5 F. Squat @60% + 5 C2B Pull up +5 Dips
Run to Blackfoot sign
5 F. Squat @60% + 5 C2B Pull up +5 Dips
Run to Blackfoot sign
5 F. Squat @60% + 5 C2B Pull up +5 Dips

*RX+ Do ring muscle ups (if you're not dong Lab Rats)
 
STRENGTH
Muscle Clean + Power Jerk + Power Clean + Jerk
1+1+1+1….AHAP (warm up)
 
Clean & Jerk
2x1 @65,70,75% 6x1 @80+%
 
Front Squat
3x5 @75%
 
Clean Pull
5x3 @100%

Tuesday
CLASS

1 min max double unders
straight into
5 rounds of:
2 Power Clean @ 75%
10 Box jump clear over the box
10 Toes to bar
straight into
30/20 cal. A. bike sprint
rest 5 min
Row 500m all out sprint

STRENGTH
Muscle Snatch + Power Drop Snatch + Power Snatch + Snatch
1+1+1+1….AHAP (warm up)

Snatch 
2x1 @65,70,75% 6x1 @80+%

Deficit Snatch Pull
5x3 @ 120%

Pull up
5x5 AHAP

Wednesday
CLASS

A. For time:
21-15-9
Thrusters 115/75
Burpee over the bar
 
B. Deadlift
3-3-3-3-3
*ascending in weight

STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk
2x2 @55,60,65% 3x1 @70,75% 4x1 @80+%

Clean from blocks at contact
2x2 @60,65,70, 75% 4x2 @80+%

Thursday
CLASS

A. Back Squat
5x5 @75%

B. 6 minute AMRAP
10 Push Press 115/75 lbs
20 Wallball 20/14

STRENGTH
Back Squat
5x5 @75%

Bench Press + Strict C2B
5x5+5 @75%+AHAP

3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.

Friday
CLASS

AMRAP in 1min
Max Double unders 
straight into
AMRAP 12 minutes
3 Power Snatch 135/85
5 Front Squat 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increase weight each round)
straight into
AMRAP in 1min
Max Double unders 

STRENGTH
Muscle Clean + Strict Press
1+1 …… AHAP (warm up)

Power Clean + Power Jerk
2x1 @65,70,75% 6x1 @80+%

Clean Deadlift + Tall Box Jump
5x3+5 @100% of clean + 40"

Saturday
CLASS

AMRAP 20 minutes
Run 1 Lap
1 Rope Climb
10 Kettlebell Swings 2/1.5
50 Double Unders

STRENGTH
Muscle Snatch + Power Snatch + Snatch
1+1+1…… AHAP (warm up)

Snatch
2x2 @60,65,70, 75% 4x2 @80+%

Back Squat + Box Jump
3x5+5 @ 75%+40/30+"

Post Flye 
5x10

Sunday
CLASS

With a partner alternating 90 seconds on 90 seconds off for the whole workout!
 
15 Minute AMRAP
10 Row Calories
10 Burpees
 
15 Minute AMRAP
10 Wall Ball
10 Toes to Bar
 
*No rest between AMRAP’s.  You work for 90 seconds on the row and burpees then you rest while your partner works for 90 seconds.  Pick up where your partner left off each round!

STRENGTH
Muscle Clean + Front Squat + Clean
1+1+1….AHAP (warm up)
 
Power Clean + Clean
2x1+1 @65,70,75% 4x1+1 @80+%
 
Push Jerk + Strict C2B
5x5+5 @70%+AHAP
 
Lateral Raise + Ext. Rot.
5x10+10

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