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 23 2017

CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of January 23 2017

0

Monday
CLASS

A. Jerk (last minute jerk refinement before testing tomorrow)
5 x 3 @ 75%

B. AMRAP in 15 min
3 Ring Muscle up
5 Pull ups
10 Push ups
15 Air squat
(If you don’t have muscle ups you’ve got “Cindy”)

EXTRA STRENGTH
EMOM x 15 min
M1, 20 Cal Assault Bike
M2, 20 Cal Row
M3, 50 Double Under

Tuesday
CLASS

Testing day, you’ve been training for this for 12 weeks!!! Pay off time. Use those strong Hatch legs!!!!!!
A. Snatch
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

B. Clean and Jerk
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

WEIGHTLIFTING
1. Clean and Jerk
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

2. Clean Pull
4 x 3 @ 90%

3. Back Squat
4 x 3 @80%

Wednesday
CLASS

A. Back Squat
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

B. Strict Press
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

C. Deadlift
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

EXTRA STRENGTH

1. 5 rounds of:
10 strict pull ups
20 perfect push ups

2. 5 rounds of
10 DB Row
10 DB Skull Crusher

Thursday
CLASS

For time:
30 Wallball
20 Power Snatch
30 Wallball
20 Power Clean
30 Wallball
20 Power Snatch
30 Wallball
20 Power Clean
30 Wallball
rx’d 135/95
*one barbell/one weight for whole wod

WEIGHTLIFTING
1. Snatch
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

2. Snatch Pull
5 x 3 @90%

3. Back Extensions
3 x 10 w/55lbs

Friday
CLASS

A. Bench Press
3 x max reps @ 135/95lbs

B. “The OC”
5 rounds for time
15 Pull Up
120′ Sled Sprint

EXTRA STRENGTH
For time:
1000m row
100 Double under
750m row
75 Double under
500m row
50 Double under
250m row
25 Double under

Saturday
CLASS

AMRAP in 15 min
5 Handstand Push ups/ Push Press
15 Box Jumps
20 Kettlebell Swings
straight into
10 Thruster
50 Double unders
8 Thruster
40 Double unders
6 Thruster
30 Double unders
4 Thruster
20 Double unders
2 Thruster
10 Double unders
*Thrusters are @80% of 1RM strict press

WEIGHTLIFTING
Power Clean
2 x 4 @70%
3 x 3 @75%

Squat+Power Jerk
6 x [2+2] @75%

Med Grip Pull
4 x 3 @80%

Back Squat
3 x 3 @80%

Sunday
CLASS

EMOM x 10 min
20 Wallballs
15 Bar facing Burpee
EMOM x 10 min
15 Push Press 115/75
15 Toes to Bar
EMOM x 10 min
10 Strict Pull Ups
10 Perfect Push Ups
*no rest between emoms, just work!!

WEIGHTLIFTING

Announced the day of, Valhalla programming

Recommended Posts

Leave a Comment

POST COMMENT Back to Top