403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit Class, Strength, Olympic Weightlifting Programming for the week of March 27 2017

CrossFit Class, Strength, Olympic Weightlifting Programming for the week of March 27 2017

0

Monday
CLASS

50 unbroken DU
30 Ground 2 Overhead with plate 45/25lbs
40 Box Jump 30/24″
50 Pull-up
40 Box Jump 30/24″
30 Ground 2 Overhead with plate
50 unbroken DU
*Must complete the D.U. unbroken to move on!!!

EXTRA STRENGTH
1RM Bench Press

Tuesday
CLASS

“CrossFit Total”
1RM Back Squat

1RM Strict Press

1RM Deadlift

WEIGHTLIFTING
deloading testing Saturday
Power Snatch
5 x 2 @ 70%

Power Clean & Jerk
5 x 2 @ 65%

20 x AHAP wallball throws
*as high as possible

Wednesday
CLASS

A. Strict Pull up
3 x Max reps
superset with
Strict Dips
3 x Max reps

B. AMRAP in 7 min
3,6,9,12…..
Clean & Jerk 135/95lbs
Toes to Bar

EXTRA STRENGTH
Clean Deadlift
3 x 5 @ 85%

Thursday
CLASS

For Time
50 Wallball 20/14
5 Muscle-ups
40 Wallball
4 Muscle-ups
30 Wallball
3 Muscle-ups
20 Wallball
2 Muscle-ups
10 Wallball
1 Muscle-ups
*Scale M.U. to belly button to bar pull ups

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

With a partner:
200 Cal Row
160 Bar facing Burpees
120 Hang Power Cleans 115/75lbs
80 Box Jumps 24/20″
60 GHD Sit up

EXTRA STRENGTH
Rest we are testing tomorrow

Saturday
CLASS

1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
10-9-8-7-6-5-4-3-2-1
Front Squats @50%

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%+++

Back Extension
3 x 8 w/45lbs

Sunday
CLASS

A. Running Burpee Roxanne

B. Death by “Jackie”, Keep up with the following for as long as possible:
0:00-9:00, 1000m Row + 50 Thrusters 45/35 + 30 Pull ups
9:01-18:00, 750m Row + 40 Thrusters + 25 Pull ups
18:01-27:00, 500m Row + 30 Thrusters + 20 Pull ups
27:01-36:00, 250m Row + 20 Thrusters + 15 Pull ups

*This does not need to be a 36:00 workout, do not feel the need to scale so you complete all the minutes listed. An Rx “Jackie” ending after the first round may be sufficient for you.

WEIGHTLIFTING
Announced the day of, Valhalla programming

Recommended Posts

Leave a Comment

POST COMMENT Back to Top