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PROGRAMMING FOR THE WEEK OF DECEMBER 21 2015

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Monday
COMPETITIVE

Every 5 min for 5 rounds
3 Back Squat @ 80%
10 Box Jump 40/30″
10 Handstand Push ups

FITNESS
Every 5 min for 5 rounds
3 Back Squat @ 80%
15 Box Jump 24/20″
15 Burpees

STRENGTH
A. 3 Position Snatch (High Hang, Hang, Low Hang)
2 Waves of (70%, 75%, 80%)

B. Snatch Pulls
3 x 2 reps @ 95%
1 x 3 reps @ 100%

C. 5 x 5 negative muscle ups
start in the catch position and reverse to below the rings, keep your hands touching your chest!!!!

D. Straight arm false grip hold
2 min total

Tuesday
COMPETITIVE

A. Every minute on the minute for 15 minute
M1, 10 chest to bar pull ups
M2, 10 dips
M3, 0:30 L-sit hold

B. Rowing intervals
4 x 25 calories
1:2 work:rest

WEIGHTLIFTING

A. Snatch
70%x2, 75%x2, 85%x1x2, 88%x1x2, 92%x1x2

B. Clean and Jerk
70%x2, 75%x2, 85%x1x2, 88%x1x2, 92%x1x2

STRENGTH

A. Rack Jerk (Behind neck) + Split Jerk (From front)
1 + 1 x 5 sets (You pick weight)

B. Front Squat
10 x 3 reps 78%

C. Handstand steps to plate
5 x 10

D. Dips
5-5-5-5-5

E. 2 x max reps Double Unders
or
100 Double unders

Wednesday
COMPETITIVE

A. Cleans
work up to a 2RM

B. For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

STRENGTH
A. 3 Position Cleans (High Hang, Hang, Low Hang)
2 Waves of (65%, 70%, 75%)

B. Clean Pulls
95% 3 x 2 reps
100% 1 x 3 reps

C. 10 sets of
5 Pull up
5 Push up

Thursday
11am today there will be a muscle up camp, this is for anybody wanting to get their first muscle up or get better at the skill!!

ALL LEVELS12NOON
12 Days of Holidays
*Coach Nads will guide you through our annual holiday workout!!!
Happening at 12 noon

**The gym is open from 11am till 3pm

Friday
Gym closed, go spend time with family and friends

Saturday
Gym still closed, your family and friends want to spend more time with you.

Sunday
11am class only, come burn some holiday calories
ALL LEVELS
Fot time:
30 Deadlift 135/95lbs
50 Double unders
20 Front Squats 135/95lbs
50 Double unders
10 Shoulder to overhead 135/95lbs
_rest 3 min
2 rounds of;
10 Pull ups
10 Box Jumps
10 Toes to bar
10 Front rack lunges 135/95lbs
_rest 3 min
50 Burpees
100 Sit ups
150 Air squats
*30 min time cap

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