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CrossFit, Strength, and Development Programming for the week of June 18

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Monday
CLASS

A. Back Squat
3 @60,65,70,75%, 3×3 @80%

B. “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

STRENGTH
Power Clean
3 @70,75%, 2×3 @80%

Squat + Jerk
2+2 @60,65,70%, 4×2+2 @75%

Med. Grip Pull
3 @75%, 4×3 @80%

DEVELOPMENT
4 x 10 Supinated Strict pull Ups
*Use lat pulldown or assistance to get all 12 unbroken!

Walk 200′ on your hands for time
*15 min practise

Tuesday
CLASS

“Helen” repeat

Three rounds for time:
Run 400 meters
21 KBS 1.5/1 pood
12 Pull Up

start a new “Helen” at 15:00

STRENGTH
Power Snatch
3 @50,55,60,65,% 2×3 @70%

Clean & Jerk
1 @55,60,65,70%, 2×1 @75%

Clean Pull
2×3 @75%, 3×3 @80%

Back Extension
2×10 AHAP

DEVELOPMENT
3 Rounds
14 DB Strict Press (7 each arm, alternating arms)
25 GHD Sit Ups
*Pick a weight that is heavy but you can stay in a decent position but still get a good stimulus!

Wednesday
CLASS

EMOM x 20 min
M1, 3 Hang Power Cleans + HSPU 75-80%
M2, 10-15 Toes to Bar (Something you can do in one set each time!) or Pull Up

STRENGTH
4 Sets Cash out
30-45 seconds Single Arm Dumbell Overhead Hold (Each arm, heavy dumbell)
4-6 Strict Weighted Chest to Bar Pull Ups (Depending on weight)

Yoke Carry
10 x 100’ (Unbroken)
*60 seconds rest exactly between each set.  My suggestion would be to start this around double bodyweight.

DEVELOPMENT
2 Sets
90 seconds a bike
10 Lateral Box Step Ups (Each leg)
10 Strict Pull Ups

Thursday
CLASS

A. Max Reps in 12 min
1 min double unders
1 min dumbbell snatch 50/35lbs
2 min double unders
2 min dumbell snatch
3 min double under
3 min dumbbell snatch

B. Max Reps in 4 minutes 30 seconds
60 seconds of Deadlifts 225/155#
60 seconds of HSPU
45 seconds of Deadlifts
45 seconds of HSPU
30 seconds of Deadlifts
30 seconds of HSPU

STRENGTH

Hang Snatch
2 @60,65%, 4×2 @70%

Jerk
2 @50,55,60,65%, 3×2 @70%

Med. Grip Pull
2 @70,75%, 4×2 @80%

Front Squat
3 @60,65,70,75,80%

DEVELOPMENT
EMOM x 10
1 Legless Rope Climb (Scale to regular climb)
50′ HS walk

Strict Ring Dips 
4 x 15 Reps

Friday
CLASS

EMOM for 24 min
M1, 14 DB Clean & Jerk
M2, Box Jump
M3, 20 Wallball

STRENGTH
5 Sets
5 Strict Press (w/pause in bottom of each rep @ 70-75%)
5 Strict Weighted Pull Ups (Unbroken, but heavy!)

Strict Pull up Ladder (unweighted)
1-2-3-4-5-6-7-8-9-10 reps (Unbroken is the goal, alternate with 3-4 people!)

Farmers Carry
10 x 100’ w/60 seconds rest
*Start this with 60-70% of your bodyweight in each hand! Record how much you carry here bc we will increase this weight each time we do it in the next few weeks!

BARBELL CLUB
5:30 Friday night, all levels welcome encouraged to come.

Saturday
CLASS

With a partner for max reps at each station
4 MIN AMRAP
Power Cleans 135/95#
4 MIN AMRAP
Pull Ups OR Muscle Ups
4 MIN AMRAP
Burpee Box Jumps 24/20”
4 MIN AMRAP
Cal A. Bike

*1 minute rests between AMRAP’s! Only one partner works at a time!

STRENGTH
Drop Snatch/ Snatch Balance
work up to a heavy single

Snatch
2 @60,65,70,75%, 1 @80,85,90,95++%

Snatch Pull from Hang
3 @75,80,85%, 3×3 @90%

Back Extension
2×10 AHAP

Sunday
CLASS

Light “Kalsu”
For time:
100 Thrusters 95/65lbs
3 burpees EMOM
rx+ 135/95lbs & 5 burpees

STRENGTH
announced the day of

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