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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of May 22 2017

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Monday
CLASS

A. Press
40% x 5 reps
50% x 5 reps
60% x 5+ reps (AMRAP)

B. AMRAP unbroken pull ups

C. For Time:
300m Run
30 Power Clean 95/65
300m Run
30 Front Squats 95/65
300m Run
30 Shoulder To Overhead 95/65
BUY OUT: 50 Med. Ball Sit Ups (20/14) *keep elbows straight

EXTRA STRENGTH
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps

Skills drills

Tuesday
CLASS

10 Rounds for time
10 cal Row or bike
15 Wallball shots
10 Toes to Bar

WEIGHTLIFTING

deloading testing Saturday
Power Snatch
5 x 2 @ 70%

Power Clean & Jerk
5 x 2 @ 65%

Back Extension
3 x 8 20/15kg

Wednesday
CLASS

A. Squat
40% x 5 reps
50% x 5 reps
60% x 5+ reps

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

EXTRA STRENGTH
Bench Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

Skills drills

Thursday
CLASS

A. OH complex
1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk
work up in this sequence untill 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

WEIGHTLIFTING
deloading testing Saturday
Snatch
5 x 2 @ 65%

Clean & Jerk
5 x 2 @ 60%

20 x AHAP wallball throws
*as high as possible

Friday
CLASS

A. 25-20-15-10-5 Reps For Time:
Box Jumps 24/20″
KB Swings 1.5/1pood
GHD Sit up

B. Sled Sprints
5 x 150′

Extra Weightlifting
Clean Pull + Power Clean
3 x [1+1] @ 75%

Power Clean + Clean
3 x [1+2] @ (65,70,75,%)

Power Snatch + Snatch
2 x [1+2] @ (65,70,75%)

Saturday
CLASS

A. Establish a 1RM Thruster

B. E3MOM for 4 rounds
3 Thrusters @ 80% of todays 1RM
10 Handstand Push ups
Sprint 100m

WEIGHTLIFTING
testing
Snatch
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Clean & Jerk
1 x 70%, 1 x 75%, 1 x 80%, 1 x 85%, 3×1@90%+++

Sunday
CLASS

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

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

WEIGHTLIFTING

announced the day of

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