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CrossFit, Strength and Development Programming for the week of May 7 2018

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Monday
CLASS

with a partner for time:
10-20-30-40-50 reps of
Calories Rowing
Wall Ball 20/14
alternate 1:1 with a partner

STRENGTH
Power Clean & Power Jerk
2×3 @70%, 4×3 @75%

Snatch
2×2 @70%, 4×2 @75%

Med. Grip Pull
2×3 @75%, 4×3 @80%

Development

Strict Pull Ups
3 x 10 Reps (In as few sets as possible)
*Rest as needed between sets!

4 Sets (Not for time, but for quality)
8 Dumbell Strict Press (Each arm, alternating arms)
10 Inverted Row (Underhand grip)

Tuesday
CLASS

A. 10-1 Bench Press @70%
12 Heavy Russian KBS after each set! (dual if you can)
*Rest only as little as needed to get every set of benchpress unbroken! Try and shorten the rest a bit as you decrease the reps!

B. 21-15-9 reps for time:
Burpee
Pull Up

STRENGTH
Hang Power Snatch
2×3 @65%, 4×3 @70%

Clean & Jerk
2×2 @65%, 4×2 @75%

Clean Pull
2×3 @70%, 3×3 @80%

Back Extension
3×8 w/ weight

Development

Heavy Farmers Carries
5 x 100′ Heavy Farmers Carry
*Go as heavy as you can, rest as needed between sets!

3 Rounds
90 seconds on aassault bike
10 Jerk Presses (In a split jerk, press barbell overhead)
10 weighted Box Step ups
30 second HS hold (accumulate freestanding)

Wednesday
CLASS

Power Clean
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Clean so you can have an idea how heavy to be.

STRENGTH

Hang Snatch
2×2 @65%, 4×2 @70%

Back Squat
5×5 @75%

Med. Grip Pull
2×3 @75%, 4×3 @80%

Development

5 Sets at a decent pace…
20 GHD Sit Ups
15 Deficit Push Ups (On 45’s)
10 Inverted Rows (With a pause at the top of each rep holding your chest to the bar!)

150 Ab mat Sit Ups
*Everytime you stop or break up your set or rest you have to do 20 push ups before starting again!

Thursday
CLASS

EMOM x 21 min
15/12 Calorie Row
15 Russian Kettlebell Swings 2/1.5
10 Bar Facing Burpees

STRENGTH
Snatch, waves
4×1 @(75,80,85%)

Snatch Pull from blocks
2×3 @85%, 5×3 @90%

Back Extension
3×8 w/ weight

Development

E2MOM x 10 rounds
5 Strict Muscle Up Transitions (Just to the dip position)
7 Strict Handstand Push Ups
9 Russian Double Kettlebell Swings 3/2pood

5 Rounds (1:1)
7 Box Jumps (High singles, be explosive! Try 40/32”)
5 Weighted Pull Ups (something unbroken, but heavy!)

Friday
CLASS

A. Death by 5 rep Thrusters
5 Reps EMOM x 5 min
*Start at 45/35lbs and add 30/20lbs every 5 minutes until failure to complete in the minute!

B. Rowing
8 x 250 m, 1:2 work:rest

STRENGTH
Push Press + Jerk
2×1+1 @70%, 2×1+1 @75%, 4×0+1 @80%,

Clean + Front Squat
2×2+3 @75%, 4×2+3 @80%

Bench Press
5×5 @70%

Saturday
CLASS

AMRAP in 20 min
10 push presses 115/75
10 kettlebell swings 1.5/1
10 box jumps 24/20

STRENGTH
Snatch grip behind the neck Jerk + Overhead Squat
establish a maximum load

Snatch Balance
3×1 @100%

Snatch Pull + Snatch Highpull + Snatch(SQUAT)
5x 1+1+1 @ 80++++%

3×25 GHD Sit Up

Sunday
CLASS

3 AMRAPS in 16 min

AMRAP in 4 min
5 Squat Snatch 135/95lbs
10 Bar Facing Burpees

rest 2 min

AMRAP in 4 min
10 Power Clean 135/95lbs
20 Pull Up

rest 2 min

AMRAP in 4 min
15 Box Jump Over 24/20″
30 American Kettlebell Swings 24/16kg

STRENGTH

announced the day of

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