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CrossFit Wods for the beginning of the week July 29

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Monday
ALL LEVELS

Kelly
5 rounds for time of:

Run 2 tight Laps
30 box jumps
30 wallball

STRENGTH
Snatch Pull + Power Snatch + Snatch
1+1+1…. AHAP
 
Snatch
1x1 @60,65,70% 4x1 @75% 3x1 @80% 1x1 @85,90,95%
 
Deficit Snatch Pull
5x3 @120%
 
Hang Clean
1x1 @60,65,70% 4x1 @75%

Tuesday
ALL LEVELS

For time
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings 2/1.5 pood 
Run 2 laps
20 Dips
20 RKBS
Run 3 laps
30 Dips
30 RKBS
Run 2 laps
20 Dips
20 RKBS
Run 1 Lap
10 Dips
10 Russian Kettlebell Swings

STRENGTH
Power Clean + Power Jerk
1+1….. AHAP

Clean + Jerk
1x[1+1] @60,65,70% 4x[1+1] @75% 2x[1+1] @80% 1x[1+1] @85,90,95%

Clean Pull
5x3 @80%

Snatch Grip Push Press
3-3-3-3-3-3

Wednesday
ALL LEVELS

3 Rounds
For Time:
50 Double Under
40 Ab Mat Sit Up
30 DB Snatch alt. arms 50/35
20 Pull Up
10 Handstand Push Up

STRENGTH
Back Squat + Box Jump
3x2 @90% + 40"

Power Clean
1x3 @60,65,70,75,80%

Jerk
1x1 @60,65,70% 4x1 @75% 3x1 @80%

Straight arm pulls + Tricep extension
4x10+10 AHAP

Thursday
ALL LEVELS

A. Muscle Clean + Strict Press
1+1….. Working up 5% each set till you max out

B. For time:
21-15-9
Clean and Jerk 115/75
Toes to Bar

C. 100 Ab mat sit ups for time

STRENGTH
Power Snatch
1x2 @60,65,70% 4x2 @75%

Clean from Blocks
1x2 @60,65,70% 4x2 @75%

Clean Pull
5x3 @85%

Back Extension
4x10 w/45lbs+

Friday
ALL LEVELS

E2MOM x 5 rounds
5-4-3-2-1 Bench Press , ascending in weight each round

EMOM x 15 min
M1, 12/9 cal. A. Bike
M2, 7 Bench Press @ 65-75%
M3, 10 Ring Row

STRENGTH
Front Squat
1-1-1-1-1-1-1-1-1-1

Strict Press
3x3 @85%

Clean Style Deadlift,with lifters on
3x3 @80-85%

Ring Front Lean Rest
3:00

Saturday
ALL LEVELS

"DT
"
Five rounds for time of:
12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerk 155/105lbs

at 10:00min 

"Cindy"
10 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats

STRENGTH
Snatch
1x1 @60,65,70% 3x1 @75% 6x1 @80%

Clean & Jerk
1x1 @55,60,65% 3x1 @70% 6x1 @75%

Medium Grip Pull
5x3 @85%

Strict Toes to Bar
4x5

Sunday
ALL LEVELS

For Time:
25-20-15-10
Calorie Row/ Calorie Assault Bike
*200m Farmers carry 53/35’s between each row/bike
25-20-15-10
Calorie Row/ Calorie Assault Bike
*5 Wall Walks before starting the next round 

Ex.  25 Calorie row – 200m Farmers carry  – 25 Calorie row- 5 Wall climbs- 20 Calories row…


STRENGTH
Jerk
1x1 @60,65,70% 3x1 @75% 6x1 @80%
 
Power Clean
1x2 @60,65,70,75% 4x2 @80%
 
Front Squat
3x3 @85% 1x1 @90,95%
 
Straight arm pulls + Tricep extension
4x10+10 AHAP
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