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CrossFit, Strength and development Programming April 16-22

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Monday
CLASS

Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

“DT”
5 rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
rx = 155/105lbs

STRENGTH

Snatch
2×3 @70%, 2×2 @75%, 6×1 @80%

Clean & Jerk
2×2 @70%, 2×2 @75%, 4×1 @80%

Snatch Pull, slow to contact, fast through shrug
2×3 @80%, 4×3 @85%

Back Extension
4×10 AHAP

Development

3 Sets
20/15 Calories on any machine
5 Sotts Press (Each arm, light dumbell)
10 Cossack Squats (5 each leg) (Wide stance, squat down to each side keeping knees tracking toes and heels down!)
15 Second Freestanding Handstand Hold (Practice Accumulate this time)

4 Sets NOT for time
10 Bench Press
10 Dumbell Bent over Row (Each arm)
*Pick weights that you can do unbroken and with decent form! Controlled pace on each rep.

Tuesday
CLASS

A. 10 min EMOM
M1, 10 Strict Pull Up
M2, 10 Ring Dips

B. 5 rounds for time of:
20 Goblet Squats 1.5/1
30 Russian Kettle bell swing 1.5/1
40 Double Unders

STRENGTH

Muscle Clean
1-1-1-1-1-1-1

Clean Pull + Power Clean
2×1+2 @75%, 4×1+2 @80%

Jerk
2×2 @75%, 4×2 @80%

Squat
6×4 @80%

Development

Strict Paralette Handstand Push Ups (Or Deficit, Or Regular)
10 x 3 Reps
*Just make this a tough set of 3 strict HSPU, whatever that scale of depth is!

Wednesday
CLASS

With a partner for time
60 Snatches 75%
*Rest 2 minutes
60 Power Clean and Jerk same barbell
*Only one partner works at a time!

STRENGTH

Clean + Thruster
1-1-1-1-1-1-1-1

Bench Press + Pull Up
5×3+2, ascending in weight

3 rounds NOT for time
10 Lat Pull Down
10 Extensions
10 GH Raises

Development

2 Sets
2 minutes easy bike
10 Lateral single leg Box Step Ups (Control the decent)
20 second hang fom false on pull up bar
30 seconds handstand hold practice

Thursday
CLASS

A. EMOM for 10min
M1, 10 Toes to bar
M2, 20 sit ups

B. AMRAP in 12 min:
3 Muscle ups
9 Kettlebell Swings 2/1.5 pood
15 Box Jump

STRENGTH

Muscle Snatch
1-1-1-1-1-1-1

Snatch Pull + Snatch
2×1+2 @75%, 4×1+2 @80%

Snatch Pull from blocks at knee
2×5 @90%, 4×4 @100%

Front Squat
3×7 @65%, drive with speed

Development

4 Rounds 
15 GHD Sit Ups
10 Strict Pull Ups (Keep feet slightly out in front of you to stay tight!)
15 GHD Sit Ups
10 Ring Dips (Make these strict if possible, same thing keep toes out in front of you!)
*Rest 90 seconds between rounds OR alternate rounds with a partner!

Friday
CLASS

“Brian”
3 rounds for time:
5 rope climbs
25 Back Squats 185/125lbs

STRENGTH

Power Snatch + Snatch
2×2+1 @70%, 4×2+1 @75%

Hang Power Clean
2×2 @70%, 4×2 @75%

Power Jerk
6×3 @70%

Back Squat
8×2 @90%

Saturday
CLASS

5 rounds for time:
4 Clean and Jerk 225/155lbs
6 Bar Muscle Up
40′ Handstand walk

STRENGTH

Clean & Jerk
2×2 @70%, 2×1 @75%, 2×1 @80%, 4×1 @85%

Clean Pull
4×3 @90%

Hang Snatch
1×3 @65%, 4×3 @70%

Back Extension
4×10 w/40+kg

Sunday
CLASS

Sunday Funday
Team Chipper
In a group of 3
1 person working at a time
240 wallballs
180 burpees
150 plate oh lunge
120 sit ups
90 plate ground to overhead
60 strict pull ups

STRENGTH
announced the day of

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