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CrossFit, Olympic Weightliftng and Strength & Conditioning Programming for the week of July 3 2017

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Monday
ALL LEVELS

A. “CrossFit Total”
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM

*if you miss totalling today it will be posted to extra strength on Wednesday.

Tuesday
ALL LEVELS

6 min to find a 1RM Clean
straight into
2 lap run then,
straight into
5 rounds for time:
3 Power Cleans @75%
7 Burpee over the bar
straight into
20 cal Assault bike sprint

WEIGHTLIFTING
Snatch Balance
1-1-1-1-1-1-1

Snacth Pull + Power Snatch + Snacth
5 x [1+1+1] @ 75%

Squat+Power Jerk
4 x [2+2] @75%

Back Squat
3 x 3 @80%

Wednesday
ALL LEVELS

5 Rounds for time
30 Wall Ball
10 Strict Pull Up
*Try to stay unbroken for as long as possible.

EXTRA STRENGTH
“CrossFit Tota”l if you missed Monday

1-2-3-4-5-6-7-8-9-10
Benchpress  
Deadlift

21-15-9 
Bar Muscle Ups
100 Double Unders
*Scale to 15-12-9 or 12-9-6 if needed!

Thursday
ALL LEVELS

A. 5 rounds for time
Run 1 lap
20 AKBS 2/1.5

B. 500 m Row for time!!!
1:1 work:rest ratio or alternating with a partner
4 rounds

WEIGHTLIFTING
Snatch
4 x 2 @ 75%

Clean
4 x 2 @ 75%

Med Grip Pull
4 x 3 @ 90%

Back Extensions
3 x 10 w/45lbs

*If you are not coming Saturday you should test today

Friday
ALL LEVELS

100 Toes to Bar
3 Thruster EMOM 115/75lbs

*scale to between 25 and 75 TTB

BARBELL CLUB @ 5:30

Saturday
CLASS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Power Snatch 135/85
5 Front Squat 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

WEIGHTLIFTING
Snatch
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

Clean and Jerk
1×70% 1×75% 1×80% 1×85% 1×90% 3×1@95%+

Back Extensions
3 x 10 w/55lbs

Sunday
CLASS

Team of 3
Row 8K for time
Person 1 Rowing
Person 2 does:
20 GHD Sit Ups or 40 Ab Mat Sit Ups
15 Muscle Cleans 95/65
5 Muscle ups or belly Pull Up
Person 3 Rests.
*Rotate on the person doing the round.

WEIGHTLIFTING

announced the day of, all levels welcome

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