403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class, Extra Strength and Weightlifting Programming for the week of February 6 2017

CrossFit Class, Extra Strength and Weightlifting Programming for the week of February 6 2017

0

We are starting a new strength and Weightlifting cycle this week. Starting today and finishing in 8 weeks. This will carry you through the Open and have you set to test your strength the weekend after the Open wraps up. Happy training Animals, get strong!!!!

Monday
CLASS

A. 5 rounds of:
8 Front Squats @ 55%
20 Deficit Push Ups

B. EMOM for 10 min
10 Toes to Bar + 10 Burpees

EXTRA STRENGTH
Squat
4 x 5 @ 70%

Bench Press
5 x 5 @ 80%

Strict Pull Up
3-5 x max reps

Tuesday
CLASS

Clean & Jerk (All Touch and Go reps, balance between quality and weight here)
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 & Jerk.

WEIGHTLIFTING
Muscle Snatch
3 x 3 @ 40%

Snatch
2 x 2 @ 70%
4 x 2 @ 75%

Clean Pull + Clean
6 x [2+2] @ 80%

Back Extension
3 x 8 w/45lbs

Wednesday
CLASS

A. Snatch Grip Push Jerk + 2 OHS w/Pause
Up to a heavy double for the day

B. AMRAP In 7 Minutes
5 Power Snatches 95/65lbs
25 Double Unders

EXTRA STRENGTH
Snatch Deadlift
4 x 5 @ 70%

Strict Press
5 x 5 @ 80%

Strict Dips
3-5 x Max reps

Thursday
CLASS

For time:
50 Wallball
25 Toes to bar
40 Wallball
20 TTB
30 Wallball
15 TTB
20 Wallball
10 TTB
10 Wallball
5 TTB

WEIGHTLIFTING
Clean + Squat + Power Jerk
6 x 1+1+1 @ 80%

Jerk
6 x 2 @ 80%

Mid Grip Pull
6 x 3 @ 90%

Friday
CLASS

A. Back Squat
5 x 3 @80%

B. EMOM for 15 min
M1, Row max cal
M2, max Burpee
M3, Double under

EXTRA STRENGTH
Strict Pull Up
3-5 x max reps

Strict Dips
3-5 x Max reps

Death by Assault bike
EMOM perform an additional 3 cal
M1, 3 cal
M2, 6 cal
M3, 9 cal
continue until you do not complete the target work

Saturday
CLASS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 135/95/65
3 Front Squats, 135/95/65
3 Jerks, 135/95/65

*scale to a 15 min AMRAP

WEIGHTLIFTING
Hang Snatch
6 x 3 @ 75%

Clean + Jerk
6 x [3+2] @ 75%

Overhead Squat
6 x 1 @ 85-105%

Back Extension
3 x 8 w/45lbs

Sunday
CLASS

“Popeye”
AMRAP in 20 min
5 C2B Pull up
10 Wallball
15 American KBS 1.5/1pood

WEIGHTLIFTING
Announced the day of, Valhalla programming

Recommended Posts

Leave a Comment

POST COMMENT Back to Top