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CrossFit and Strength Programming for the week of April 9

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Monday
CLASS

A. Back Squat
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

B. 5 rounds for time:
15 Toes to Bar
15 Ring Dips

STRENGTH
Barski Cleans
2 x (70,75,80%)

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

Back Extension
3 x 8 w/45lbs

Development
2 Rounds
90 Second Bike
20 Walking Lunge steps (10 each leg)
20 Dumbell Hang Snatches (10 right arm then 10 left arm)
30 Second Freestanding Handstand Hold Practice (Accumulate the time)

Super Set
Strict Press + Strict weighted chest to bar pull up
6×3 increase weight each set

Tuesday
CLASS

A. “Annie”
50-40-30-20-10
Double Under
Ab Mat Sit Up

B. EMOM for 15 min
M1, 20 Wallball shots
M2, 15 Overhead Squat 95/65lbs
M3, 20 Russian Kettlebell Swings

STRENGTH

clean pull + clean + jerk
2×2+1+2 @70%, 4×2+1+2 @75%

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

clean pull
5×3 @90%

Development

20 min
Muscle up transitions + hips through rings

Wednesday
CLASS

A. Press
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

B. 6 Rounds for Time
9 Burpees
9 Box Jumps 24/20″
9 Pull-Ups
9 Thrusters 95/65lbs

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 @60%, 2×3 @65%, 4×3 @70%

back extension
3×10 AHAP

Development
EMOM x 10 minutes
3 Power Cleans 225/155
50’ Handstand Walk
*If the clock catches you just make this a 10 minute AMRAP!

Thursday
CLASS

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

STRENGTH
jerk
2×2 @70%, 2×1 @75%, 4×1 @80%

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

med. Grip pull to contact + med. Grip pull
2×2+3 @70%, 2×2+3 @75%, 2×2+3 @80%

Development
Gymnastics Strength Work
10 Sets (1:2 or 1:3)
1 Seated Legless Rope Climb
10 Strict Handstand Push Ups (Scale to one set of strict HSPU and finish the rest with regular push ups, so 10 presses total each round!)
*Just strength work! Alternate sets with a partner or two, you should be fairly well rested going into each set, enough to hit each set with high intensity!

Friday
CLASS

A. Back Squat
5×5 @ 75%

B. AMRAP in 10 min
10 pull up
10 sdhp

STRENGTH

20 min
Hand balancing

20 min
muscle ups

3 rounds of:
10 curls
10 extensions
10 gh raises

Saturday
CLASS

“Morrison”
For time:
50-40-30-20-10
Wallball
Box Jump 24/20″
American Kettlebell Swings 1.5/1 pood

STRENGTH

Snatch
2×2 @ 70%, 2×2 @75%, 4×2 @80%

Snatch Pull
2×4 @80%, 4×4 @85%

Power Jerk
2×5 @60%, 4×5 @70%

Back Squat
4×6 @70%, drive with speed

Sunday
CLASS

7 rounds
7 Front Squats 135/95lbs
7 Shoulder to Overhead 135/95lbs
* Every time the bar is dropped Perform 7 Bar Facing Burpees

STRENGTH
announced the day of

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