403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of January 16 2017

CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of January 16 2017

0

MONDAY
COMPETITIVE

A. Clean & Jerk
5 x 2 @ 80%

B. “DT”
Five rounds for time of:
155/105lbs pound Deadlift, 12 reps
155/105lbs pound Hang power clean, 9 reps
155/105lbs pound Push jerk, 6 reps
*Performance groups begin working on the strength program before or after this wod.

EXTRA STRENGTH
1. Hatch Squat week 11 day 1

2. 30 Strict C2B Pull Ups in as few sets as possible
*to aquire your first ring muscle up you need to be able to pull your body high

3. Rowing Conditioning, each set is for time
10-20-30-40-50-40-30-20-10
Calories, each set for time!
*Work:Rest 1:1

TUESDAY
COMPETITIVE/FITNESS

A. Bench Press
3-3-3-3-3

B. 5 rounds for time of:
20 Pistol Squat
30 Russian Kettle bell swing 2/1.5pood
40 Double Unders

WEIGHTLIFTING

1. Snatch
2 x 3 @70%
4 x 2 @ 75%

2. Clean
2 x 3 @70%
4 x 2 @ 75%

3. Med Grip Pull
4 x 3 @ 90%

4. Back Extensions
3 x 10 w/45lbs

WEDNESDAY
COMPETITIVE

A. Snatch
5 x 3 @80%

B. 20 Rounds For Time of:
1 Strict Deficit HSPU 10/6″
2 Squat Cleans @65%

EXTRA STRENGTH

1. Hatch Sqaut week 11 day 2

2. EMOM x 10 min
M1, 10 strict dips
M2, 10 strict pull ups

3. 100 GHD Sit ups

THURSDAY
COMPETITIVE

A. Back Squat
5 x 3 @85%

B. EMOM for 10min
M1, 10 Toes to bar
M2, 10 Dips

WEIGHTLIFTING
1. Clean From Box
2 x 3 @70%
4 x 2 @ 75%

2. Squat+Jerk
2 x [3+2] @70%
4 x [2+1] @75%

3. Overhead Squat
5 x 1 @ 90% w/ 0:02 pause at bottom

FRIDAY
COMPETITIVE

A. 10 min EMOM
M1, 5 Strict Press @75% of 1RM
M2, 10 Strict Pull ups

B. AMRAP in 12 min:
3 Muscle ups
9 Kettlebell Swings 2/1.5 pood
15 Burpee Box Jump

EXTRA STRENGTH

For time
27-21-15-9-3
Ass bike cal
Bar facing burpees

BARBELL CLUB

Spend your Friday night with us!!
Everybody is welcome to come have a taste of the Regional program

SATURDAY
COMPETITIVE

AMRAP in 17 min
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120
rx’d must have a jump to a target six inches beyond your reach

WEIGHTLIFTING
1. Power Snatch + Snatch
2 x [2+2] @75%
4 x [1+2] @80%

2. Power Clean
2 x 4 @75%
4 x 3 @80%

3. Push Press
4 x 3 @ 70%

4. Back Extensions
3 x 10 w/45lbs

SUNDAY
ALL LEVELS

AMRAP in 10 min
5 Pull Ups
25 Double Unders

rest 5 min

AMRAP in 10 min
5 Toes to Bar
15 Wallballs

WEIGHTLIFTING

Announced the day of, Valhalla programming

Recommended Posts

Leave a Comment

POST COMMENT Back to Top