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CrossFit and Strength Programming for the week of April 22

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Monday
CLASS

A. E3MOM, Front Squat + Pull Up
3×5+10 @75%+as high as possible

B. E2MOM x 10 rounds
250/200m row + 50 double under

*0:45 of rowing + 0:50 of double unders

STRENGTH
snatch pull + power snatch + squat
1×1+1+1 @40%-AHAP adding 5% each set

snatch waves
5×5 @75%

50 pull ups

Tuesday
CLASS

A. AMRAP in 12 minutes
6 Hang Power Clean 135/95lbs
6 Dips
6 Bar facing Burpee

B. Assault Bike intervals
10 Rounds:
30 Seconds Max Sustained Effort
90 Seconds Rest

STRENGTH
For time:
Row 1000m
then
3 rounds of:
3 rounds of:
10 wall jumps
10 dual KB snatch grey/blue
then
Row 1000m

Wednesday
CLASS

A. Back Squat
5×5 @75%

B. 3 rounds for time:
15 toes to bar
5 power clean 185/125

*rx+ 20 ttb + 5pc @225/155

STRENGTH
clean pull + high set clean + jerk
1×1+1+1 @40%-AHAP adding 5% each set

clean & jerk waves
5×5 @75%

50 HSPU

Thursday
CLASS

A. Strict Press
5×5 @75%

B. EMOM x 21 min
M1,15/12 Calorie Bike
M2, 15/12 Calorie Row
M3, 50 Dubs
*Pick a pace you can maintain and get at least 10 seconds to switch stations, if you are not done at the 50 second mark then just switch movements and keep total calories!

STRENGTH
For time:
Row 1000m
then
“Three Bars of Death”
Clean 75% body weight
then
Run 3 laps, middle of parking lot

Friday
CLASS

5 Rounds for time
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

*rx+ add weight vest

STRENGTH
hang power snatch
1×3 @55,60,65,70% 5×3 @75%

clean
1×3 @55,60,65,70% 5×2 @75%

50 toes to bar

Saturday
CLASS

“Karabel”
10 rounds for tme
3 Power Snatch 135/95lbs
15 Wallball 20/14

STRENGTH
muscle clean + strict press + jerk
1×1+1+1 @40%-AHAP adding 5% each set

power clean (don’t stand it up) + squat + jerk
5×3+5 @85%+AHAP

back extension + tricep extension
3×10+5 @AHAP+AHAP

Sunday
CLASS

A. Deadlift
3×5 @75%

B. 5 Rounds
run 2 laps, centre of lot
15 Kettlebell Swings red/green
20 Pulls Rower, high watt

STRENGTH
muscle snatch + snatch balance + snatch
1×1+1+1 @40%-AHAP adding 5% each set

snatch high pull + fast snatch
5×3+5 @85%+slow decents

barbell goodmornings
3×10 @AHAP

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