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CrossFit, Strength and Gymnastics Development Programming for the week of July 16

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Monday
ALL LEVELS

“Holleyman”
30 rounds for time of:
5 Wallball
3 Handstand push-ups
1 Clean 225/155 lbs

STRENGTH
Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Deadlift
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

5 rounds of
10 Post shoulder flyes

DEVELOPMENT
5 Rounds for time
6 Rope Climbs
40 Push Ups
*Break up the push ups from the start and hold some decent sets! Scale # of reps of push ups as needed

Tuesday
ALL LEVELS

A. 3 rounds for time:
Run 2 Laps
21 Pull ups
21 Dips

B. 4 x 400m row
1:2 work:rest

STRENGTH
High Block Snatch
2 x (65,70,75%)

Snatch Pull + Snatch
8 x [2+1] @ 80%

Snatch Pull
5×3 @85%

DEVELOPMENT
alternating EMOM x 12 min
M1, 10 straight arm pull downs
M2, 5 Strict Muscle Ups (Or regular Muscle Ups!)

Wednesday
ALL LEVELS

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
Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Squat
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

5 rounds of
10 Post shoulder flyes

DEVELOPMENT

20 min HS walking or balancing

Thursday
ALL LEVELS

A. “Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#
*Pace this correctly and beat your score from last time

STRENGTH
Hang Power Clean
5 x 3 @ 80%

Power Jerk with pause in catch
5 x 2 @ 80%

Clean Pull
5×3 @85%

DEVELOPMENT
E1:30 x 10
3 Strict Press @ 80%
5 Pull Ups
7 Chest to Bar Pull Ups
*Try and not come off the pull up bar if possible! If you need to, make it every 2:00 or just complete for time and for quality resting as needed between the two movements

Friday
ALL LEVELS

10 Rounds (1:1)
15 Calorie Row
50 Double Unders
15 Double KB Front Squats 1.5/1’s
*Alternate rounds with a partner!

STRENGTH
AMRAP in 10 min, in tem of 3
Yoke walk 50′
5 wall jumps
Farmer Carry 50′

rest 5 min and repeat

4 rounds of
10 curls
10 extension
10 GH raise
10 straight arm pull downs

BARBELL CLUB
Friday at 5:30
we will follow our Lab Rats programming

Saturday
ALL LEVELS

For time:
3 Rounds
5 Muscle Ups/ 10 pull ups
5 Deficit HSPU/ 10 push press 95/65lbs
10 steps oh walking lunge w/ single heavy DB

rest 5min
repeat 3 round wod 3 times

STRENGTH
Snatch Balance
3×2 @ 85%

Snatch + Hang Snatch
5 x [1+1] @ 75%

Power Clean + Push Press
5 x [2+4] @ 70%

Back Extension
5×5 AHAP

Sunday
ALL LEVELS

Start a new workout every 20:00
 
3 Rounds 
30 Calorie Row
30 Wall Ball 20/14
 
EMOM x 10 min
same minute,
8 DB snatch alt. arms + max Dubs

STRENGTH
announced the day of

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