403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class and Extra programming for the week of May 16 2016

CrossFit Class and Extra programming for the week of May 16 2016

0

Monday
ALL LEVELS

Danny
AMRAP in 20 min:
30 Box Jump 24/20″
20 Push Press 115/75lbs
30 Pull Ups

STRENGTH
1. Clean & Jerk
10 x 2 @ 80%

2. Med Grip Pull
6 x 2 @ 90-100%

3. Muscle Up Transitions
5 x 5

4. Ring Support Hold
4 x 0:30

Tuesday
ALL LEVELS

24 min EMOM
M1, 10 Toes to Bar
M2, 5 Hang Power Clean 65%
M3, 50 Double Unders

STRENGTH AND WEIGHTLIFTING
1. Hang Clean
8 x 3 @ 80%

2. Hang Power Snatch + Hang Snatch + Snatch
8 x [1+1+1] @ 70-80%

3.GHD Sit up
3 x 33

4. Strict Pull up
5-5-5-5-5

5. Strict Dip
5-5-5-5-5

Wednesday
ALL LEVELS

A. 20 min EMOM
M1, Clean + 3 Front Squats 70-80%
M2, Clean + 2 Jerks 70-80%

B. FLR 3min

STRENGTH
1. Snatch
10 x 2 @ 80%

2. Back Squat
6 x 3 @ 75%

3. False Grip hanging L-sit
4 x 0:20

4. Straight arm pull up
5 x 5

Thursday
ALL LEVELS

A. EMOM for 10 min
3 Bench Press @ 70-75%

B. 5 Rounds for time
Run 400m
25 GHD Sit Up

STRENGTH AND WEIGHTLIFTING
1. Hang Snatch
8 x 3 @ 80%

2. Hang Power Clean + Hang Clean + Clean
8 x [1+1+1] @ 70-80%

3. Deficit Snatch Pull
6 x 2 @ 100%

4. Strict Toes To Bar
5 x 5

Friday
ALL LEVELS

“Filthy Fifty” for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

BARBELL CLUB
Will follow Regionals programming

Saturday
ALL LEVELS

For Time:
12-9-6-9-12
Thruster 135/95lbs
Strict Pull Up
Burpee over the Bar
immediately into
1000m row for time
immediately into
200 Double Unders

WEIGHTLIFTING

Coaches choice

Sunday
ALL LEVELS

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WEIGHTLIFTING
Coaches choice

Recommended Posts

Leave a Comment

POST COMMENT Back to Top