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CrossFit, Weightlifting and Gymnastics Development Programming for the week

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Monday
CLASS

Open wod
AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans 135/95 lb.
20 muscle-ups

DEVELOPMENT
5 Sets (Not for time, rest after each set)
10 Weighted Chin Ups (underhand grip)
10 Strict Handstand Push Ups (As fast as possible)
*These should be done in one set each.

Strength
Snatch Balance
2×1 @60,65,70,75,80%

Snatch from Blocks
2×2 @60,65,70% 4×2 @75%

Snatch Pull
5×3 @100%

Tuesday
CLASS

A. For time:
30 Burpee
20 Russian Kettlebell Swings 2/1.5
25 Burpee
25 KBS
20 Burpee
30 KBS
15 Burpee
35 KBS
10 Burpee
40 KBS
5 Burpee
45 KBS

DEVELOPMENT
20 attempts at max time free standing handstand hold

4xmax time L-sit

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 1 rep at(80,85,90%)

Front Squat
3×5 @75%

Wednesday
CLASS

5 Rounds for time
20 Wall Ball
15 Pull Ups
50 Double Unders
25 Push Ups

DEVELOPMENT
20 banded muscle up

20 swinging hips to rings

STRENGTH

Power Snatch + Snatch + Snatch Balance
2x[1+1+1] @60,65,70%

Snatch
4×3 @75%

Power Clean + Squat + Jerk
2x[2+2+2] @60,65,70% 4x[1+2+1] @75%

Thursday
CLASS

For time:
10 bench press 155/105
15 Toes to Bar
max rep unbroken thrusters 95/65

repeat until you reach 100 thrusters

DEVELOPMENT

5 Rounds
10 Strict Pull Ups 
10 Srict Press 95/65+#
*Rest 60 seconds after each set OR alternate in a team of 4 people on the strict pull ups!

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%

Snatch
3 waves of 1 rep at(80,85,90%)

Back Squat
3×5 @75%

Friday
CLASS

For total time
50 Calorie Row
30 Burpee Box Jump Overs 24/20”
*Rest 90 seconds
40 Calorie Row
20 Burpee Box Jump Overs 24/20”
*Rest 90 seconds
30 Calorie Row
10 Burpee Box Jump Overs 24/20”
*The goal here is to rest long enough to keep your rows and burpees strong for the duration of the workout.  If you know you are not recovered enough, take 2 minutes or 2.5 minutes.  The goal is to have your breathing pretty recovered but your body wont feel 100%.  You should be a little uncomfortable going into the next sets.

STRENGTH
Power Clean + Power Jerk
2x[3+3] @60,65,70%

Jerk
2×2 @70% 4×2 @75%

Clean Pull
5×3 @80%

Saturday
CLASS

A. 6min AMRAP
1 Snatch @ 70%
3 Bar Muscle Up

rest
B. 7min AMRAP
3 Hang Clean & Jerk (same weight)
15 Air Squat

rest
8 Min AMRAP
5 DeadLift (same Weight)
10 Box Jump

STRENGTH
Hang Power Snatch
2×3 @65,70% 3×3 @75%

Squat + Jerk
2x[2+2] @70,75% 4x[2+1] @80%

Clean from Blocks
2×2 @70,75% 4×2 @ 80%

Sunday
CLASS

A. E2MOM for 5 rounds
10 C2B Pull up

B. For time:
20 Wallball
1 Ring Dip
18 Wallball
2 Ring Dip
16 Wallball
3 Ring Dip
……. . . .
2 Wallball
10 Ring Dip

STRENGTH
Clean and Jerk
2x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%

Clean Pull
4×3 @90%

Hang Snatch
2×3 @60,65% 4×3 @70%

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