403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class and Extra Strength Programming for the week of May 23 2016

CrossFit Class and Extra Strength Programming for the week of May 23 2016

0

Monday
ALL LEVELS

A. AMRAP in 10 minutes:
10 Strict Pull Ups
10 Dips

B. 10 Rounds for time
10 cal Row
15 Wallball shots
10 Toes to Bar

Tuesday
ALL LEVELS

A. Back Squat
5 x 3 @ 85%

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20″
KB Swings 1.5/1pood
GHD Sit up

STRENGTH AND WEIGHTLIFTING
1. Snatch
10 x 1 @ 85%

2. Clean + Jerk
6 x [1+2] @ 70-80%

3. Med grip pull
6 x 3 @ 80-90%

4. Negative banded Muscle up
5×5

5. False grip pull up on smart rings
5×5

Wednesday
ALL LEVELS

A. EMOM for 10 min
3 Clean @ 70-80%

B. AMRAP in 12 minutes
6 Power cleans 95/65
6 Ring dips

EXTRA STRENGTH
1. Snatch Balance
1-1-1-1-1……

2. Front Squat
3-3-3-3-3…..

3. Strict Pull ups
5 x 5

4. Handstand Push Ups
accumulate 20

Thursday
ALL LEVELS

A. OH complex
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
work up in this sequence until you can not strict press, continue working up starting from push press until you can no longer push press, continue starting at push jerk, continue following this pattern until you are only split jerking. Do not sacrifice form for weight!!!

B. 5-8-11-14-17-20
Burpees
80-68-56-44-32-20
Double Under

STRENGTH AND WEIGHTLIFTING
1. Clean
10 x 1 @ 85%

2. Power Snatch + Snatch
6 x [2+1] @80%

3. Deficit Snatch Pull
6 x 3 @ 80-90%

4. Skin the cat
5×5

Friday
ALL LEVELS

A. Deadlift
5 x 3 @ 75-85%

B. AMRAP in 10 min
10 Overhead Squat 95/65
10 Pull ups

BARBELL CLUB
Will follow Regionals programming

Saturday
ALL LEVELS

A. Back Squat
work up to a 1RM for the day

B. E3MOM for 4 rounds
3 Back Squats at 80% of todays 1RM
15 Hammer strikes per arm
5 Strict handstand push ups

WEIGHTLIFTING
Coaches choice

Sunday
ALL LEVELS

A. 3 min FLR
rest 1 min and repeat

B. EMOM for 24 min
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders

WEIGHTLIFTING
Coaches choice

Recommended Posts

Leave a Comment

POST COMMENT Back to Top