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CrossFit and Strength Programming for the week of March 19 2018

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Monday
CLASS

A. Back Squat
5×5 @75%

B. 21-18-15-12-9 reps for time
Kettlebell 1.5/1 or Dumbbell 50/35 Snatch
Wallball
*if doing kettlebell before equal amount on each arm through the whole workout.

STRENGTH
Power Clean
2×3 @75%, 4×3 @80%

Squat + Power Jerk
2×2+2 @70%, 4×2+2 @75%

Med. Grip Pull
2×3 @70%, 4×3 @80%

4 Sets (Not for time, but for quality)
8 Dumbell Strict Press (Each arm, alternating arms)
10 Strict L-Pull Ups (Underhand grip) or lat pulldown
*Work on full range of motion on the L-Pull Ups especially that bottom position! Lower yourself down from the top don’t just drop from the top, this will help you build up some strength in the bottom position!

Tuesday
CLASS

For time:
40 hang clean 95/65
40 pull ups
40 deadlift 95/65
40 push up
40 box jump 24/20″
40 toes to bar
40 hang snatch 95/65
40 double unders
40 ab mat sit ups

STRENGTH
Snatch, waves
2×1 @(75,80,85,90,95++%)

Snatch Pull from blocks
2×3 @85%, 5×3 @90%

Back Extension
3×8 w/ weight

Wednesday
CLASS

A. Power Clean
5×3 @80%

B. AMRAP in 20 min
30 Double unders
8 Squat cleans 135/95lbs
10 Handstand Push Ups

STRENGTH
20 min Muscle Up development

15 min Handstand development

3 rounds of:
12 lat pull down
8 bench DB row each arm
12 V-sit

Thursday
CLASS

EMOM for 30 min
M1, row 250m
M2, 15 push press 115/75
M3, 12 cal assault bike
M4, 15 ring row
M5, 15 ghd sit up

STRENGTH
Hang Snatch
2×2 @65%, 4×2 @70%

Jerk
2×2 @60%, 4×2 @70%

Med. Grip Pull
2×2 @75%, 4×2 @80%

Friday
CLASS

Open wod 17.5

STRENGTH

Kipping camp

15 min developing kipping hspu

20 min developing kipping or butterfly pull up

3 rounds of:
10 curls
10 extensions
10 GH raises

Saturday
CLASS

AMRAP in 1min
Max Double unders unbroken
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 (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

STRENGTH
Power Snatch
2×3 @60%, 4×3 @70%

Clean & Jerk
2×2 @65%, 4×2 @75%

Clean Pull
2×3 @70%, 3×3 @80%

Back Extension
3×8 w/ weight

Sunday
CLASS

Each wod for time

10-8-6-4-2
Thrusters 135/95
10 Pull ups

*rest 8 min

B. 5 rounds for time
20 Unbroken wallballs
10 Unbroken toes to bar

STRENGTH

announced the day of

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