403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class Programming for the week of AUG 10 2015

CrossFit Class Programming for the week of AUG 10 2015

0

Monday
COMPETITIVE

For time:
Back Squat (add 5-10 lbs to your 1RM from last week and recalculate %)
5 x 5 reps @ 75% (unbroken, if you need to break start the set over)
After each set
10 power clean 135/95 (use a weight you can go touch and go)
10 rope pull ups (5 with left hand on top, 5 with right hand on top. Like a legless rope climb but just the pull up)
100 double unders
**try to rest at the end of each round, minimize rest during the round

FITNESS
Back Squat (add 5-10 lbs to your 1RM from last week and recalculate %)
5 x 5 reps @ 75%
After each set
20 russian kettlebell swings
10 ring rows
2 min of double under practice

Tuesday
COMPETITIVE

A. 2 Handstand push up
3 Toes to bar
Run 1 lap
4 HSPU
6 TTB
Run 1 lap
6 HSPU
9 TTB
Run 1 lap
8 HSPU
12 TTB
Run 1 lap
10 HSPU
15 TTB
Run 1 lap
continue this pattern for a 20 min AMRAP

B. 3 min FLR as a team
rest 1 min and repeat

FITNESS

A. 5 rounds for time
5 Strict Press 75% 1RM
10 Leg raise hold the barbell for anchor
1 lap run

B. 3 min FLR as a team
rest 1 min and repeat

WEIGHTLIFTING

Jerk work

Wednesday
COMPETITIVE

Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

optional
row 1000m
row 750m
row 500m
row 250m
work:rest 1:2

FITNESS
Scale snatches to hang power

Thursday
COMPETITIVE & FITNESS

A. Back Squat (use same 1RM from Monday)
6 x 4 reps @ 80%

B. Every 4 min on the minute for 4 rounds
10 Sumo Deadlift Highpull 95/65lbs
20 Box Jump Overs 24/20″
30 AB Mat Sit ups

WEIGHTLIFTING

Clean work

Friday
COMPETITIVE & FITNESS

A. Bench Press
3 x body weight for max reps

B. Back alley sprint relay
Run the distance between 3 poles with a 20lbs medball
immediately sprint back without the ball
work: rest 1:2
(work in groups handing the ball off to a person waiting at the end, then both peopl run back at the same time)

5 sets

Saturday
COMPETITIVE

For time:
30 Snatch 135/95lbs
30 Clean & Jerk 135/95lbs

FITNESS

For time:
60 American Kettlebell Swings
60 Ball Slams
20 Burpees
20 Sit ups

Sunday
TEAM WOD

As a group complete
Lift a maximum weight in 15 min
Deadlift (barbells will be set up at 100lbs, 150lbs, 200lbs and 250lbs)
then
Perform a maximum reps in 10 min
Burpees
then
Row maximum calories in 15 min

Recommended Posts

Leave a Comment

POST COMMENT Back to Top