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CrossFit Above All class programming for the week of April 11 2016

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MONDAY
ALL LEVELS

A. Split Jerk/Push Press
2-2-2-2-2

B. 5 rounds for time:
15 Toes to bar
20 Box Jump

STRENGTH
1. EMOM for 30 min
M1, 3 OHS work up to a max for the day
M2, 5-10 strict HSPU
M3, 10 GHD sit up

2. Negative pull ups: 25 reps total

TUESDAY
ALL LEVELS

A. Power Clean
Work up to a heavy triple (Not touch and go, reset each rep)

B. 15 min EMOM
M1 , 20 Wallball shots
M2, 50 Double unders
M3, 15 Burpees

STRENGTH/WEIGHTLIFTING
1. Snatch : 6 x 3 @ 70-80%

2. Power clean+clean+ jerk: 6 x [1+1+1] @ 70-80%

3. Clean Pulls: 5 X 3: Go down the same way you cam up and go down slowly. 0:05 sec tempo.

4. Back extensions;  3 sets X 6 reps.

WEDNESDAY
ALL LEVELS

A. Back Squat
5 x 2 reps @ 90-95%

B. “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

STRENGTH
1. EMOM for 30 min
M1, 3 Deadlifts work up to a max for the day
M2, 5-10 belly button to bar pull up
M3, 10 GHD sit up

2. Negative pull ups: 25 reps total

THURSDAY
ALL LEVELS

A. Thrusters
2-2-2-2-2
10 Pull ups after each set of 2 Thrusters
keep pull ups unbroken

B. For time:
21-15-9
Russian Kettlebell Swing 2/1.5pood
Toes to Bar

STRENGTH/WEIGHTLIFTING
1. snatch: 3, 2, 1, 1, 1, 1, 1,

2. clean and jerk: 2, 2, 1, 1, 1, 1, 1

3. front squat: 3, 2, 1, 1, 1, 1,1

FRIDAY
ALL LEVELS

The newCrossFit Total
A. Clean
1 RM

B. Bench Press
1 RM

C. Overhead Squat
1RM

BARBELL CLUB

Lipstick and Lifts!!! Ladies night.

SATURDAY
ALL LEVELS

7 rounds
7 Front Squats 135/95lbs
7 Shoulder to Overhead 135/95lbs
* Every time the bar is dropped Perform 7 Bar Facing Burpees *

SUNDAY
ALL LEVELS

Partner AMRAP 30 min
Run 1 lap
20 Pull up
30 Wallball

P1 does 1 lap
P2 does 20 pull up
P1 does 30 Wallball
P2 does 1 lap
Continue following this pattern for 30 minutes

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