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Above All CrossFit and Olympic Weightlifting Programming for the week

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Monday
CLASS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Power Snatch 135/85
5 Front Squat 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

STRENGTH
for time:
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press 65%
Deadlifts 65%

4 rounds of:
5 strict high pull ups
10 straight arm pulls
10 tricep extensions

Tuesday
CLASS

For time:
40 hang clean 95/65
40 pull ups
40 deadlift 95/65
40 push up
40 box jump 24/20″
40 toes to bar
40 hang snatch 95/65
40 double unders
40 ab mat sit ups

HYPERTROPHY
Back Squat 4×10 reps

STRENGTH
Power Clean + Clean
1×2+2 @60,65% 2×2+2 @70% 5×1+2 @75%

Snatch Pull to contact + Snatch high pull + Fast Snatch
1×1+1+2 @60,65% 2×1+1+2 @70% 2×1+1+1 @75% 4×1+1+1 @80%

Back Ext.
3×10 w/45lbs+

Wednesday
CLASS

A. Power Clean
5×2 @80%

B. AMRAP in 15 min
30 Double unders
8 Squat cleans 135/95lbs
10 Handstand Push Ups

HYPERTROPHY
Lat Pulldown
5×8 AHAP

Bicep Curl
4×10 AHAP

STRENGTH
Power Drop Snatch
6×1 @50%

Snatch Pull + Power Snatch
1×1+1 @55,60,65,70% 4×1+1 @75%

Power Clean + Jerk
1×1+1 @55,60,65,70% 4×1+1 @75%

Back Squat, not for competitors
3×5 @75%

Thursday
CLASS

EMOM for 30 min
M1, row 200/150m
M2, 15 push press 95/65
M3, 12 cal assault bike
M4, 15 ring row
M5, 15 ghd sit up

STRENGTH
Snatch high pull + Fast Snatch
1+1…. Until you feel snappy and ready

Snatch
1×1 @50,55,60,65% 5×1 @70%

Power Clean + Squat + Jerk
1+1+1…. Until you feel ready

Clean & Jerk
1×1 @50,55,60,65% 5×1 @70%

Clean Pull, not for competitors
5×3 @85%

Friday
CLASS

Open wod 19.5

STRENGTH
Row 1000m for time
then
4 rounds of
5 hspu from hands on box
10 post flyes
10 gh raises

4 rounds for maximum swole
10 Lateral raise
10 Straight arm pulls, on lat pulldown
10 Bicep Curls
10 Tricep Ext.
then
Row 1000m for time

Saturday
CLASS

A. Back Squat
5×5 @75%

B. 3 rounds for max reps of:
Body-weight bench presses
Dual Russian Kettlebell Swings 4/3 pood

STRENGTH
Full Clean + Front Squat + Jerk
1×2+2+2 @60,65% 2×2+2+2 @70% 1×1+2+1 @75% 5×1+1+1 @80%

Power Snatch
1×2 @60,65% 2×2 @70% 3×2 @75%

Back Extension
3×10 AHAP

Sunday
CLASS

Each wod for time

10-8-6-4-2
Thrusters 135/95
10 Pull ups

*rest 8 min

B. 5 rounds for time
20 Unbroken wallballs
10 Unbroken toes to bar

STRENGTH
Clean & Jerk
1×2 @60,65% 2×2 @70% 4×2 @75%

Snatch from blocks
1×2 @60,65,70% 2×2 @75% 3×2 @80%

Squat
3×3 @85%

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