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CrossFit beginner to advanced programming for the week of Oct 22 2018

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Monday
CLASS

E6MOM x5 rounds
50 Double Unders
40 Air Squats
20 Calorie Row
10 Power Clean and Jerks 135/95#
*each round is for time

STRENGTH

Power Clean + Front Squat + Jerk + Front Squat
2x[2+2+2+2] @50,55,60% 2x[2+3+2+0] @65,70%

Clean + Jerk
4x[2+2] @75%

Snatch From Blocks
2×2 @60,65,70% 4×2 @75%

DEVELOPMENT
EMOM x 10 minutes (same minute)
10 Dumbell Bench 50/35’s
10 Toes to Bar
*Do these movements in the same minute!and unbroken

Tuesday
CLASS

AMRAP 10 minutes
7 Muscle Ups
21 Wall Ball

Rest 10 minutes

AMRAP 10 minutes
21 Kettlebell Swings 1.5/1pood
7 Deficit Handstand Push Ups

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%

Snatch
3 waves of 1 rep at(80,85,90%)

Back Squat
3×5 @75%

DEVELOPMENT
5 Rounds (1:2 Work:Rest, or alternate in a team of 3)
15 Dumbell Hang Power Cleans 50/35#
5 Toes to Bar + 5 Pull Ups + 5 Bar Muscle Ups
*Try and complete the complex without coming off the bar each time! 

Wednesday
CLASS

3 Rounds
50 Double Unders
10 Burpees

Rest 5 min

21-15-9
GHD Sit Ups
Deadlift 225/155
Box Jumps 24/20”

Rest 5 min

3 Rounds
20 cal Row
10 Burpees

STRENGTH

Hang Power Snatch
2×3 @60,65,70% 4×2 @75%

Snatch Balance
1×2 @60,65,70,75,80,85%

Power Clean + Power Jerk
2×2 @60,65,70% 4×2 @75%

DEVELOPMENT

10 Rounds
10 Strict Ring Dips
1 Legless Rope Climb 15’

Thursday
CLASS

A. Power Drop Snatch + Overhead Squat
15 min working up to a heavy set 1+1

rest 3 min

B. For time:
21-18-15-12-9
Overhead Squat 95/65lbs
Pull Up

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 1 rep at(80,85,90%)

Front Squat
3×5 @75%

DEVELOPMENT

E1:30 x 10
5 Bench Press 185/125#
5 Ring Muscle Ups
*The goal here is to go unbroken each set! If you need to scale the number of reps of Muscle ups that is fine, just keep it to an unbroken set each round!

Friday
CLASS

A. E2MOM x 5
5 Ring Muscle Up

B. EMOM x 21 minutes
Minute 1: 20 Calorie Row
Minute 2: 12 Burpees
Minute 3: 50 Double Unders
*Just spending some time breathing hard and changing up movements! 

STRENGTH

Back Squat
5×5 @75%

As high as you can strict pull ups
5×5

Strict Press
5×5 @75%

Saturday
CLASS

6 min AMRAP
3 Cleans @ 75%
10′ Handstand walk

rest 3 min

6 min AMRAP
6 Power Cleans @ 60%
9 Pull ups

rest 3 min

6 min AMRAP
6 Muscle cleans @ 50%
12 Wallball

STRENGTH
Hang Power Snatch
2×3 @65,70% 3×3 @75%
Squat + Jerk
2x[2+2] @70,75% 4x[2+1] @80%
Clean from Box
2×2 @70,75% 4×2 @ 80%
Strict Press
4×4 @ 70%

Sunday
CLASS

In team of 2
100 Wall ball – partner holds deadlift
100 cal row – partner holds deadlift
100 Deadlift – partner holds deadlift
rx = 185/125lbs
*switch when partner drops deadlift hold

STRENGTH
Clean and Jerk
2x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%
Clean Pull
4×3 @90%
Hang Snatch
2×3 @60,65% 4×3 @70%
Back Extensions
3×10 w/45lbs

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