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CrossFit, Strength and Development Programming for the week of Aug 20 2018

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Monday
ALL LEVELS

A. Strict Press
6×4 @75-80%

B. 5 Rounds for time
400m Run
15 Overhead Squats 95/65#
*Run Hard!!

STRENGTH
Drop Snatch
3 @60,65% 3×2 @70%

Power Snatch
3×2 @70%, 2×2 @75%

Full Snatch
3×1 @80%, 1×1 @85%

Deficit Snatch Pull
5×3 @110%

DEVELOPMENT
20 min Hand Balancing

4 rounds of:
5+5 Strict Pull up + Kipping AHAP Pull up
10 Tricep Extensions
10 Romanian Deadlifts

Tuesday
ALL LEVELS

A. Back Squat
6×4 @80%

B. For time:
21-15-9
Kettlebell Swing 2/1.5
Pull Up

STRENGTH
Clean Pull + Power Clean
3 x [1+1] @ 75%

Power Clean + Clean
3 x [1+2] @ (75,80%)

Power Snatch + Snatch
2 x [1+2] @ (70,75,80%)

Back Squat
6×4 @80%

DEVELOPMENT
Muscle up Transition + Dip
20×1+2

Ring Support + L-sit Hold
5x:20

Wednesday
ALL LEVELS

EMOM x 10 minutes
5 Deadlifts 60% + 10 Wallballs

*Rest 5 minutes

10-8-6-4-2
Thrusters 135/95
50-40-30-20-10
Double unders
*This should be fast and unbroken! Try and push the transition between movements!

STRENGTH
Jerk Werk
Strict Press + Split Jerk
5×5+3 @0-30%

Power Jerk + Jerk
2×2+1 @60,65,70%

Split Jerk
2×1 @75,80,85%
*if you miss stop.

DEVELOPMENT
Lever glide to chin over bar
20 reps

Handstand Shoulder taps
50 reps

Thursday
ALL LEVELS

For time
400m Run
Then,
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 135/95
Toes to Bar
Then,
400m Run
*Choose a moderate weight here that you can move well when your grip is fatigued, don’t go too heavy that it slows down your cycle time on reps, reps should be fast throughout!  This workout starts and finishes with a hard 400m run!

STRENGTH
Muscle Snatch + Snatch Balanc
1+1 up to a heaviest load

Power Snatch + Snatch Balance
5×2+1 @70%

Snatch Pull + Full Snatch
3×1+2 @75%

Snatch Pull
5×3 @80%

DEVELOPMENT
Chest to bar Pull up
50 for time

Sup. Pull up + GHD sit up
5×5+20

Friday
ALL LEVELS

“Fight Gone Bad”
3 rounds of
1 min max wallball shots
1 min max sumo deadlift highpull 75/55lbs
1 min max box jumps 24/20″
1 min max push press 75/55 lbs
1 min max cal row
1 min rest
* The clock does not stop

STRENGTH
Bench Press + Bench Row
4×3+12 @80%+AHAP

Pec Flyes + Post Flyes
4×8+8 AHAP

Sup. Front Raise + Straight Arm Pull Down
4×8+8 AHAP

Bicep Curl + Tricep Extension
4×8+8 AHAP

Saturday
ALL LEVELS

For Time
10 Bench Presses 135/95
10 Strict Pull Ups
Max Thrusters 95/65

continue until you’ve completed 100 thrusters

STRENGTH
Muscle Clean + Strict Press + Split Jerk
1+1+1 up to a heaviest load

Power Clean + Jerk
2×1+1 @60,65,70,75%

Squat Clean + Jerk
3×2+1 @80%, 1×2+1 @85%

Clean Pull + Strict weighted Pull ups
5×3+5 @90%+AHAP

Sunday
ALL LEVELS

A. Front Rack Lunges
5×8/leg, ascending in weight each set

B. For Time:
21-15-9
Hang Power Clean 135/95
Assault Bike Cals

STRENGTH
announced the day of

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