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CrossFit, Strength and Development programming for the week of Aug 14 2018

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Monday
ALL LEVELS

Alternating Minutes for 20 min
M1,
3 Power Cleans @ 65%
10 Pull Ups
M2,
3 Box Jumps 40/30″
5 HSPU
5 Push Ups

*The goal here is to finish each minute within the time allowed!! as always with these EMOM style workouts, if you need to cut the reps, do so but only if the minute catches you, and continue to try and hold the highest number possible! You have to transition quickly here and hang on!

STRENGTH

Barski Snatch
2 x (65,70,75%)

Snatch Pull + Snatch
5 x [1+1] @ 80%

Snatch Pull
5×3 @80%

DEVELOPMENT

4 Sets of (Not for time, for quality)
8 Single Leg Dumbell Deadlift (8 each leg)
8 Bulgarian split squats (8 each leg)

Tuesday
ALL LEVELS

A. Split Jerk
12 x 1 @ 80%

B. For time:
10 Thruster 135/95 lbs / 95/65 lbs
100 Double-unders
8 Thruster
80 Double-unders
6 Thruster
60 Double-unders
4 Thruster
40 Double-unders
2 Thruster
20 Double-unders

STRENGTH
Barski Cleans
2 x (65,70,75%)

Hang Power Clean
5 x 3 @ 80%

Clean Pull
5×3 @80%

DEVELOPMENT
20 muscle up transitions
20 muscle up peek throughs

Wednesday
ALL LEVELS

A. Back Squat
5×5 @75%

B. EMOM for 6min
M1, 20 Toes to Bar
M2, 15 Burpee

*scale ttb to movement you can bang out quick

STRENGTH
Power Snatch
5×2 @80%

Power Jerk
5×2 @75%

Back Squat
5×5 @75%

DEVELOPMENT

20 min hand balancing practise, free standing or obstacles walking

Thursday
ALL LEVELS

“Karannie”
For time:
50-40-30-20-10
Wallball
Double Under
Sit Up

STRENGTH
Clean Pull + Clean
5x[2+2] @80%

Power Jerk + Jerk
5 x [2+1] @ 70%

Deficit Snatch Pull
5×3 @100%

DEVELOPMENT

Alternating Single Arm Dumbell Strict Press
5 x 10 Reps (5 each arm)
Strict Pull Ups
5 x 10 Reps (Unbroken)
*Superset these, so do one set of presses and then one set of pull ups…

Friday
ALL LEVELS

A. For time:
21-15-9
Assault bike cal.
Overhead walking lunge with 2KB 3/2pood

B. Rowing for tme:
1000m
rest
500m

STRENGTH
Bench Press
5×3 @80%

Farmer Carry
5×100′ @body weight per arm

4 rounds of
10 curls + extensions + gh raises

Saturday
ALL LEVELS

“Cindy”
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Air Squats
straight into
“Diane”
21-15-9
Deadlift 225/155lbs
HSPU

STRENGTH
Barski Cleans
2 x (70,75,80%)

Barski Snatch
2 x (65,70,75%)

Back Squat
5 x 5 @ 75%

Sunday
ALL LEVELS

E4MOM x 5 rounds
5 Back Squat @75%
5 Ring Muscle ups
Max Double Unders to 3:00
rest 3:00-4:00

STRENGTH
announced the day of

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