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CrossFit Programming for the week of Aug 5

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Monday
ALL LEVELS

A. Back Squat
1 RM

Turkish Get Up
1 RM

B. As Many Reps as Possible in 3 Minutes
Run 1 lap
21 Burpees
Max Thrusters 75/55
Rest 3:00
 As Many Reps as Possible in 3 Minutes
Run 1 lap
18 Burpees
Max Thrusters 95/65
 Rest 3:00
 As Many Reps as Possible in 3 Minutes
Run 1 lap
15 Burpees
Max Thrusters 115/75
 Rest 3:00
 As Many Reps as Possible in 3 Minutes
Run 1 lap
12 Burpees
Max Thrusters 135/85
 *Score total Thrusters

STRENGTH
Power Clean 
5x3 @75%
 
Back Squat
2x5 @75%, 1x4 @80% 1x3 @85%
 
Strict C2B Pull up + Cable Tricep Extension + Back Extension
4x5+8+10 @AHAP

Tuesday
ALL LEVELS

option to test 1RM Back Squat

For total time:
1 Round
  30 Kettlebell Swings 1.5/1
  15 Dips
  3 Rope Climbs
Then….
2 Rounds 
  20 Kettlebell Swings
  10 Dips
  2 Rope Climbs
Then….
3 Rounds
10 Kettlebell Swings
 5 Dips
 1 Rope Climb

STRENGTH
Hang Snatch
1x2 @55,60,65,70% 4x2 @75%

Deficit Snatch Pull + box jump
5x3+5 @120%+40"

Muscle Clean + Jerk
8x1+1 @65%

Wednesday
ALL LEVELS

A. Power Snatch + Overhead squat 
5x 1+1
New set every 1:30
Progressive; Build to a moderately heavy complex
 
B. For Time:
15-12-9:
Power Snatches 95/65
Box Jump Overs 24”/20″

Directly Into…

15-12-9:
Overhead Squats 95/65
Box Jump Overs 24”/20″

STRENGTH
Power Snatch
1x1 @60,65,70% 6x1 @75%

Power Clean
1x2 @60,65,70,75% 6x2 @80%

Clean Pull
5x3 @85%

Thursday
ALL LEVELS

Fight Gone Bad
3 Rounds for Total Reps:
1:00 Wallball
1:00 Sumo Deadlift High Pulls 75/55 
1:00 Box Jumps 20″
1:00 Push Presses 75/55 
1:00 Max Calorie Row 
1:00 Rest

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On-call of “rotate”, the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

STRENGTH
muscle snatch + drop snatch + smooth fast fast
1+1+1…..Keep it light and gain perfection for 5 sets

Snatch waves
2x1 @(80,85,90+%) no repeating misses

Snatch Pulls
5x3 @highest hit snatch %

Friday
ALL LEVELS

As Many Rounds and Reps as Possible in 25 Minutes
Run 1 Lap
then….
1 round
5 strict pull ups
10 push ups
15 sit upd
then….
Run 1 Lap
then….
2 rounds
then….
Run 1 Lap
then….
3 rounds…........

STRENGTH
Power Clean + Jerk
1-1-1-1-1…. Keep it light and gain perfection for 5 sets

Clean & Jerk waves
2x1 @(80,85,90+%) no repeating misses

Front Squat
3x3 @85%

Saturday
ALL LEVELS

"Kutschbach"
7 rounds for time:
11 back squat 185/125
10 Jerks 135/95

STRENGTH
Power Clean + Front Squat + Clean
2+2+1 @25,30,35,40,45…...%

Squat Clean 
1x2 @60,65,70,75,80,85,90%

Clean Pull
5x3 @95%

Strict C2B Pull up + Cable Tricep Extension + Back Extension
4x5+8+10 @AHAP

Sunday
ALL LEVELS

A. 20 min AMRAP
2,4,6,8,10,12 Handstand Push Ups
3,6,9,12,15 Toes to Bar
Run 1 Lap after each set of TTB

B. 3 min FLR as a team

STRENGTH
muscle snatch + drop snatch + muscle fast snatch
1+1+1 @25,30,35,40,45….....%
 
Squat Snatch
1x2 @60,65,70,75,80,85,90%
 
Snatch Pull
5x3 @95%
 
Straight arm pull + strict assisted deficit hspu
4x8+5
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