403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / CrossFit, Strength and Development programming for the week of Sept 3

CrossFit, Strength and Development programming for the week of Sept 3

0

Monday
STRENGTH

Muscle Clean + Front Squat + Drop Clean
1+1+1 build to a heavy set

Clean from blocks at knee
4×3 @75%, 2×2 @80%

Med. Grip pull
4×3 @90%

Power Jerk + Jerk
4×3+1 @70%

Establish a 1RM Back Squat

CLASS

A. Establish a 1Rm Back Squat

B. “Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees
*scaled
7 Thrusters
5 Pull ups
3 Burpees

Lab Rats
5 Rounds
90’ Handstand Walk (30’ increments)
60 Double Unders
30 GHD Sit Ups

Tuesday
CLASS

A. Strict Press
4×6 @70%

B. 21-15-9 reps for time:
KBS red/green
Cal. Row

Strength
Clean and Jerk
2x[1+2] @65,70% 4x[1+2]@75%
Clean Pull
4 x 3 @ 90%
Back Squat
4 x 2 @85%
Snatch From Blocks
2×2 @65,70% 3×2 @75%

DEVELOPMENT
4 rounds not for time:
10 Romanian Deadlifts
10 Bicep Curls
10 Post Flyes
10 Tricep Extensions

Lab Rats

5 Rounds max effort
7 muscle ups
21 DB cleans 50’s/35’s

Wednesday
CLASS

5 Rounds for time:
10 Hang Power Cleans 135/95
5 Bar Muscle Ups

*Rest 5 minutes

5 Rounds not for time:
10 Pull ups
10 Benchpress 135/95#

STRENGTH

Snatch
2×3 @65,70% 4×3 @75%
Power Clean
2×3 @60,65% 4×3 @70%
Med Grip Pull
4 x 4 @80%
Back Extensions
3 x 10 w/35lbs

DEVELOPMENT

15 min HS balancing

3 rounds of
:20 Ring Support L-sit
10 Ring Row

Lab Rats
For Time:
5-10-15-10-5
Power Cleans 95/65
Thrusters 95/65
Front Squats 95/65
Box Jumps

Thursday
CLASS

A. Back Squat
5×5 @75%
*If you missed the 1RM Monday you should do that here!!

B. 3 rounds for time:
20′ HS Walk
15 Toes to Bar
10 Deadlift 225/135

STRENGTH

Hang Power Snatch
2×4 @60,65% 4×4 @ 70%
Squat + Jerk
2x[2+1] @70,75% 4x[2+1] @80%
Clean from Box
4 x 2 @ 80%
Strict Press
4 x 4 @ 70%

DEVELOPMENT

4 rounds of
10 straight arm pull downs
10 post flyes
10 ext. rotations
10 GH raises

Lab Rats
EMOM x 14 min
M1, 20 Dubs + max kbs green/yellow
M2, 20 Dubs + max hspu

Friday
CLASS

A. E3MOM x 3 rounds
Clean + 3 Thruster @ 70% of 1RM C&J
15 Pull ups

B. AMRAP in 12 min
7 Burpees
14 Box Jump 24/20
21/14 Cal. Row

STRENGTH
Snatch
2×2 @70,75% 4×2 @ 80%
Snatch Pull
4 x 4 @ 85%
Power Jerk
2×5 @60,65% 4×5 @70%
Back Squat
3 x 2 @ 90%

DEVELOPMENT
20 Muscle up transitions
20 Muscle up peek overs
*all on rings

Saturday
CLASS

In a team of 3
30 Calorie Row or Assault Bike (Each partner goes)
150 Front Squats 95/65#
45 Rope Climbs
150 Front Squats 95/65#
30 Calorie Assault Bike (Each partner goes)
*Partner 1 bikes 30 calories and then moves on to the squats as partner 2 bikes, when parter 2 is done they can help partner 1 with the squats while partner 3 bikes 30 calories.  Then with only one person working at a time complete the squats, rope climbs, and squats then move back onto the bike, but in reverse order.  If you biked last on the first one you are first on the second bike. 

STRENGTH
Snatch
2×3 @60,65% 3×3 @70%
Power Clean
2×3 @60,65% 3×3 @70%
Strict Press
4 x 4 @ 75%
Back Extensions
3 x 10 w/35lbs

Sunday
CLASS

A. For Max Load:
Push Press 10-9-8-7-6-5-4-3-2-1
Ring Row 10×5

B. For time
50 Toes to Bar
35 HSPU
20 muscle clean 155/105 (NOT Power Cleans!!!)

STRENGTH
Snatch
2×2 @70,75% 4×2 @ 80%
Clean and Push Press
2x[2+2] @60,65% 4x[2+2] @ 70%
Clean Pull
4 x 4 @100%
Front Squat
4 x 4 @ 75%

Recommended Posts

Leave a Comment

POST COMMENT Back to Top