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 9 2017

CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of January 9 2017

0

Monday
CLASS

A. Split Jerk
5 x 2 @ 80%

B. 5 rounds for time:
15 Toes to bar
20 Box Jump

EXTRA STRENGTH
1. Hatch Squat week 10 day 1

2. E2MOM x 5 rounds
5 Strict Muscle Ups
or
5 deep ring dips + 5 thumb to armpit ring pull up

3. mobilize lats and overhead for 10 min

Tuesday
CLASS

A. Power Clean
5 x 3 @ 75%

B. “Sancia”
3 RFT
25′ OH walking Lunge
25 Deadlift
25′ front rack walking lunge
100 Double under
rx’d 95/65lbs

WEIGHTLIFTING
1. Snatch
2 x 2 @80%
5 x 1 @85%

2. Snatch Pull
4 x 3 @90%

3. Power Jerk
2 x 3 @75%
3 x 2 @ 80%

Wednesday
CLASS

A. Back Squat
5 x 5 @ 75%

B. 15 min EMOM
M1 , 20/15 cal
M2, 20 wallball
M3, 15 Burpees

EXTRA STRENGTH
1. Hatch Squat week 10 day 2

2. For time:
27-21-15-9
Assault Bike cal
American KBS 2/1.5pood

3. 30 wall facing squats

Thursday
CLASS

A. 5 rounds not for time:
2 Thruster @ 70-80% of C&J
10 C2B Pull ups

B. “EmPotts”
5 rounds for time:
20 Pistol Squats
10 Hang Power Clean & Jerk 115/75lbs

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

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

3. Snatch Pull
4 x 3 @ 90%

Friday
CLASS

Power Snatch
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%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

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

EXTRA STRENGTH
in 0:20 establish your max RPM
then
21:00 @ 50%
E3MOM re establish you max RPM

Saturday
CLASS

AMRAP in 1 min
Max Double Unders unbroken, take as many attempts as you need
straight into
AMRAP in 12 min
5 Box Jump 30/24″
3 strict HSPU *scale to strict press
2 ring Muscle Up *scale to matador dips
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increase weight each round)
straight into
AMRAP in 1min
Max Double Unders unbroken, take as many attempts as you need

WEIGHTLIFTING
1. Power Snatch
2 x 4 @70%
4 x 4 @ 75%

2. Jerk
2 x 2 @70%
4 x 2 @ 75%

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

4. Press
4 x 3 @ 75%

Sunday
CLASS

A. In team of 3 complete the following
30 Farmer Carrys
100 Burpees
*To perform this workout:
One person does farmer carry while one person holds ring support and one person does burpees,
rotate when the person comes off the rings,
continue until 100 burpees are complete and 30 laps of farmer carry.

B. In team of 3 complete the following
Row 2000m
100 single arm overhead squats
*To perform this workout:
One person does rowing while one person does squats and one person hangs from a bar on hollow body,
rotate when the person comes off the bar,
continue until 2000m have been rowed and 100 squats are complete.

WEIGHTLIFTING
Announced the day of, Valhalla programming

Recommended Posts

Leave a Comment

POST COMMENT Back to Top