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CrossFit Class and Extra Strength Work for the week of May 09 2016

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Monday
ALL LEVELS

For time:
1 mile Run (4 big laps)
50 OHS 95/65lbs
50 GHD Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls 95/65LBS
100 Box Jump overs 24/20”

STRENGTH
1. EMOM for 30 min
M1, 3 hang cleans @70-80%
M2, 10 toes to bar
M3, rest

2. Ring FLR
accumulate 3:00

Tuesday
ALL LEVELS

A. Thrusters
5 Reps EMOM x 5 min
*Start at 45/35lbs and add 30/20lbs every 5 minutes until failure to complete in the minute!

B. Rowing
8 x 250 m all out, 1:2 work:rest

STRENGTH/WEIGHTLIFTING
1. Snatch Balance
6 x 1 @ 110%

2. Snatch
6 x 2 @ 75-85%

3. Clean + Hang Clean + Front Squat
6 x [1+1+2] @ 70-80%

4. EMOM for 10 min
M1, 0:30 rig support hold
M2, 0:30 wrist hang l-sit hold

Wednesday
ALL LEVELS

Power Clean
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.
**Try and go slightly heavier than last time

STRENGTH
1. EMOM for 15 min
M1, 10 close stance goblet squat AHAP
M2, 5 negative pull ups
M3, rest

2. 100 GHD sit ups
*scale volume

Thursday
ALL LEVELS

“Eva”
5 Rounds for time of:
3 Laps around building
30 Kettlebell Swings 1.5/1pood
30 Pull-up
*scale by reducing volume

STRENGTH/WEIGHTLIFTING
1. Clean
6 x 2 @ 75-85%

2. Jerk
6 x 2 @ 75-85%

3. Clean Pull
6 x @ 90-100%

4. EMOM for 10 min
M1, 5 strict pull ups
M2, 5 strict toes to bar

Friday
ALL LEVELS

3 rep Total
Establish a 3RM in the following:
Back Squat
Strict Press
Deadlift

STRENGTH
Work on missed strength work from this week

BARBELL CLUB
Following regionals programming

Saturday
ALL LEVELS

A. Snatch
Work up to a 3RM, up to 0:10 rest between reps

B. Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Front Squats
10-9-8-7-6-5-4-3-2-1 155/105

Sunday
ALL LEVELS

A. “Annie”
50-40-30-20-10
Double Unders
Sit Ups

B. Every 1:30 for 5 rounds
20 Wallball
20 cal Row
20 Ring Rows

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