403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class Programming for the week of Dec 14 2015

CrossFit Class Programming for the week of Dec 14 2015

0

Monday
COMPETITIVE

A. Clean and Jerk
work up to a 3RM for the day
*rest up to 10 seconds between lifts

B. As many reps as possible in 7 min
3-3-6-6-9-9-12-12……
Clean and Jerk 135lbs
Toes to bar

FITNESS

A. Clean and Jerk
20 minutes of technique work

B. As many reps as possible in 7 min
10 Russian Kettlebell swings
10 Box jumps

FREE TRIAL
A. Strict Press and/or Front Squats
20 minutes to find a technical but heavy 3 rep max

B. As many reps as possible in 7 min
10 Push ups
10 Box jumps
10 sit ups

STRENGTH
A. Push Press
10-9-8-7-6-5-4-3-2-1

B. Handstand plate steps
100

C. Jumping Chest to bar Pull ups
4 x 50
or Strict CTB Pull ups
max reps in 4 min

Tuesday
COMPETITIVE

30 min EMOM
M1, 10 Front rack lunge steps @50% of 1RM Front Squat
M2, 10 Ring Dips
M3, Row 20/15 cal (start transitioning off at :45 sec)

FITNESS

30 Min EMOM
M1, 10 Front rack lunge steps
M2, 10 Push ups
M3, Row 15/10 cal (start transitioning off at :45 sec)

FREE TRIAL

30 min EMOM
M1, 10 lunge steps
M2, Sit ups
M3, Row 12/8 cal (start transitioning off at :45 sec)

WEIGHTLIFTING

A. 3 position Snatch
High Hang + Hang + Floor
[1+1+1] @ 60,70,75,80%
*try to do 2 waves

B. Snatch Pulls
2x 2 @95% 3 x 100%

STRENGTH

A. Snatch
5 x 1 @ 80%

B. Clean and Jerk
5 x 1 @ 80%

C. Front Squat
3,2,1,1,1,1,1

D. Dips
50 reps for time

Wednesday
COMPETITIVE

A. Bench Press
work up to a 3RM for the day

B. 5 rounds for time
15 Pull ups
15 Thrusters 95/65lbs
50 Double unders

FITNESS/FREETRIAL

A. Bench Press
work up to a 3RM for the day

B. 5 rounds for time
15 Ring Rows
15 Thrusters/Push Press
75 Skips

STRENGTH

A. Snatch
5 x 1 @ 85%

B. Clean and Jerk
5 x 1 @ 85%

C. Snatch Balance
3,2,1,1,1,1,1

D. Back Squat
3,2,1,1,1,1,1

Thursday
COMPETITIVE

A. Snatch
work up to a 3RM for the day
*rest up to 10 seconds between lifts

B. Handstand walk
10 x 20 feet

C. Rowing intervals
4 x 500m 1:1 work:rest

FITNESS
A. Snatch
Work on technique

B. Handstand plate steps
10 x 10

C. Rowing intervals
4 x 500m 1:1 work:rest

FITNESS
A. Push press
5-5-5-5-5

B. Front Squat
3-3-3-3-3

C. Rowing intervals
2 x 500m 1:1 work:rest

WEIGHTLIFTING
A. Barski Cleans
5 x 3 @ 75%

B. Clean Deadlifts
work up t 100%x3, 100%+10lbsx 3, 100%x3+20lbs. make sure your form is the same form you use when cleaning. Take bar to launch positon then straight to the high hang position. Return the bar to the floor the same same path you got it up.

STRENGTH
A. Snatch
3 “Waves”
(70%/75%/80%)
*Do one rep at 70%, then one at 75, then one at 80. That’s one “wave”, do this 3 times.

B. Clean and Jerk
3 “Waves”
(70%/75%/80%)

C. Strict Pull ups
5 x 10

Friday
COMPETITIVE

For time
100 Double unders
80 Kettlebell swings 1.5/1 pood
60 Wallballs
40 Burpees
20 Strict Pull ups
100 Double unders
20 Kipping Pull ups

FITNESS
For time
200 Single unders
80 Kettlebell swings
60 Wallballs
40 Jumping Pull ups
20 Burpees
200 Single unders
40 Jumping Pull ups

FREE TRIAL

scaled FITNESS

STRENGTH

A. Snatch
5 x 1 reps @ 85%

B. Clean and Jerk
5 x 1 @ 85%

C. Strict press from forhead up
3-3-3-3-3

Saturday
COMPETITIVE/FITNESS/FREETRIAL

CrossFit Total
1RM Back Squat

1RM Strict Press

1 RM Deadlift

Recommended Posts

Leave a Comment

POST COMMENT Back to Top