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CrossFit, Weightlifting and Development Programming for the week of June 11

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Monday
CLASS

Front Squat
75% x 5 reps
85% x 3 reps
95% x 1 rep
100+% x 1++ rep (establic a 1RM for the day)
drop weight to 65%, use for wod

B. For time
5 Front Squat + 5 Muscle Up
Run to Blackfoot sign
5 Front Squat + 5 Muscle Up
Run to Blackfoot sign
5 Front Squat + 5 Muscle Up
Run to Blackfoot sign
5 Front Squat + 5 Muscle Up

STRENGTH
Muscle Clean
find a heavy single

Power Clean
3 @70,75%, 4×2 @80%

Snatch Pull
3 @80,85%, 4×3 @90%

Front Squat
3 @60,65,70%, 4×3 @80%

DEVELOPMENT
5 Sets (Not for time, but strength work)
15 Bench 135/95#
10 Strict Pull Ups
*Rest 2-3 minutes after each set to stay unbroken.

15 HS walk practise

Tuesday
CLASS

1 min to establish a max rep unbroken double under set
straight into
5 rounds of:
2 Power Clean @ 75%
10 Box jump clear over the box
10 Toes to bar
straight into
Establish a 1 RM Power Clean

STRENGTH
Power Snatch + Snatch
2+1 @70,75%, 4×1+2 @80%

Power Clean
3 @70,75%, 4×3 @80%

Push Press
3 @60,65%, 4×3 @70%

Back Extension
4×8 AHAP

DEVELOPMENT
Parralette L-sit, up and overs
4×20

4 rounds of:
10 curls
10 extensions
10 GH raises

Wednesday
CLASS

A. For time:
21-15-9
Thrusters 115/75
Burpee over the bar

B. Deadlift
3-3-3-3-3
*ascending in weight

STRENGTH
Clean from Blocks
2 @65,70%, 4×2 @75%

Squat + Jerk
2+1 @65,70%, 4×2+1 @75%

Back Squat
3 @65,70,75%, 4×2 @85%

DEVELOPMENT
Strict Pull Ups (Underhand)
5 x 10 Reps (Try to do these in one set if possible!)
*Rest as needed to stay unbroken between sets!

Thursday
CLASS

Bench Press
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
10 Glute Ham Raises after each set

B. 6 minute AMRAP
10 Push Press 115/75 lbs
10 Box Jumps 24/20″

STRENGTH
Snatch
2×2 @65,70%, 4×2 @75%

Clean
2×2 @65,70%, 4×2 @75%

Med. Grip Pull
3 @75,80,85%, 3×3 @90%

Back Extension
4×8 AHAP

DEVELOPMENT
EMOM x 5 minutes
2 Muscle Ups
EMOM x 5 minutes
3 Muscle Ups
EMOM x 5 minutes
4 Muscle Ups
*No rest between EMOM’s, this is just 15 minutes straight through!
**scale to mu transitions or less mu

Friday
CLASS

Warm up by either running or rowing or biking for 10 minutes easy.

E4MOM x 5 rounds
Row 500m
Max rep C2B Pull Up
rest 1 min
*work from 0:00 to 3:00, rest from 3:00 to 4:00

STRENGTH

4 rounds:
10 sup. Front raise
10 bent over post. Flys
10 Straight arm pull downs, cable or band

4 rounds of:
10 curls
10 extensions
20 GHD situps

Saturday
CLASS

AMRAP 20 minutes
400m Run
20 GHD Sit Ups
10 Hang Power Clean 115/75

STRENGTH

Clean + Jerk
4×1+3 @50+%

Clean & Jerk
1 @60,65,70,75,80,85,90%, 3×1 @95%

Clean Pull
3 @70%, 2×3 @80%, 3×3 @90%

Back Squat
3 @60,65,70,75%, 3×3 @80%

Sunday
CLASS

With a partner alternating 90 seconds on 90 seconds off for the whole workout!

15 Minute AMRAP
10 Row Calories
10 Burpees

15 Minute AMRAP
10 Wall Ball
10 Toes to Bar

*No rest between AMRAP’s.  You work for 90 seconds on the row and burpees then you rest while your partner works for 90 seconds.  Pick up where your partner left off each round!

STRENGTH

announced the day of

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