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 September 12 2016

CrossFit Class, Extra Strength and Weightlifting Programming for the week of September 12 2016

0

Monday
ALL LEVELS

AMRAP 15 minutes
5 wallball shots
3 HSPU
1 Power Clean @80%
rest 1 min
E1:30MOM x 7 rounds
1 Snatch (increse weight each round)
straight into

STRENGTH
1. E1:30MOM x 5 rounds
M1, max L-sit hold
M2, 5 Big beat swing/straight arm pull up
M3, 10 KB snatch AHAP

2. Fartlek interval running
Run 5 min easy
Run 1 min Hard
4 min easy
1 min hard
3 min easy
1 min hard
2 min easy
1 min hard
1 min easy
1 min hard
5 min easy (try to keep jogging for this final 5 min, recover while moving!!)

Tuesday
ALL LEVELS

A. 10 Rounds for time:
Back alley sprint (2poles)
10 Pull ups

B. Back Squats
3 x 2 @ 90%

STRENGTH AND WEIGHTLIFTING
1. Clean + Squat + Jerk
6 x [1+1+1] @ 80%

2. Hang Snatch
4 x 2 @ 80%

3. Back Extension
5 x 10 with weight

Wednesday
ALL LEVELS

6 min AMRAP
20 Wallball
10 Burpees

rest 2 min

6 min AMRAP
15 Dips
15 GHD sit up

rest 2 min

6 min AMRAP
10 Deadlift 135/95
10 Push up

STRENGTH
1. False grip strict muscle ups
*use smart rings with two bands
20-30 reps total, strict up slow dow(pause at each position)

2. EMOM for 20 min
10 cal airdyne sprint

Thursday
ALL LEVELS

For time:
50-40-30-20-10 Cal Row
10-8-6-4-2 Bar Muscle Up
5-4-3-2-1 Squat Snatch (65,70,75,80,85%)

STRENGTH AND WEIGHTLIFTING
1. Hang Clean
5 x 2 @ 80%

2. Power Jerk
5 x 3 @ 80%

3. Strict Toes to Bar
5 x 5

Friday
ALL LEVELS

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 150% of body weight
Bench press 100% of body weight
Clean 75% of body weight
*Work in groups of people with similar numbers, don’t worry if the weights aren’t exact, %’s are a guideline
**Set up three bars and storm through for time, try to overtake your partners.

STRENGTH
Make up on missed components

BARBELL CLUB

We will follow road to regionals programming

Saturday
ALL LEVELS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 185/125
3 Front Squats, 185/125
3 Jerks, 185/125
*scaled work with 65% of 1RM Clean & Jerk
**AMRAP in 15 min if you lose the minute

WEIGHTLIFTING
Open to all levels of skill

Sunday
ALL LEVELS

“Strung out Fran”
For time:
21-15-9
Squat Clean Thrusters 135/95lbs
C2B Pull Ups

rest 10 min

“Fran”
For time:
21-15-9
Thruster 95/65lbs
Pull Ups

WEIGHTLIFTING
Open to all levels of skill set

Recommended Posts

Leave a Comment

POST COMMENT Back to Top