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CrossFit Above All Programming for the week of Sept 24

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Monday
Class

CrossFit team series event 2&3
A. AMRAP IN 7min
20 squat cleans 135/95 or 95/65
20 squat cleans 185/125 or 135/95
20 squat cleans 225/155 or 155/105

B. Starting clock with 15 min remaining in class
10 min time cap
21-15-9 reps for time:
Pull ups or jumping pull ups
Deadlift 225/155 or 135/95
*to do these with a partner everything is synchro

Strength
Power clean + jerk
2x[2+1]@70,75% 2x[1+2]@80%
Clean & jerk
2×1@85,90%
Front squat
4×3@85%
Deficit snatch pull
4×3@105%

Development
20 attempts at a max time free standing handstand hold

3 rounds of:
10 post flyers
10 straight arm pull downs
10 Ghent raises

Tuesday
CLASS

Every 4 min on the min for 5 rounds (20 min)
7 Thrusters @ 60% of today 1 RM
75 Double Unders
5 Bar muscle ups

STRENGTH
Snatch Balance
2×1 @65,70,75,80,85,90%
Clean Pulls
4×3 @110%
4 rounds of:
10 straight arm pull downs
10 Bicep Curls
10 Post Flyes

DEVELOPMENT

20 ring muscle up transitions

Wednesday
CLASS

30 Power Cleans 135/95#
30 Calorie Row
*Rest 3 minutes
20 Power Cleans 135/95#
20 Calorie Row
*Rest 2 minutes
10 Power Cleans 135/95#
10 Calorie Row
*This is going to get tough, push through!!
**This is meant to be sprint intensity, scale the weight to light and fast and distance on row to pull hard through the whole rep range.

STRENGTH
Power Snatch + Snatch
2x[1+1] @70,75% 2x[1+1] @80%
Snatch
2×1 @85,90%
Med Grip Pull
4×3 @ 90%
Back Extensions
3×10 w/65lbs

DEVELOPMENT

20 attempts at a max time free handstand hold

3 rounds of:
10 post flyes
20 push ups
10 bicep curls

Thursday
CLASS

A. For time:
30 Snatch 75/55lbs
30 F. rack Lunge 75/55lbs
3 Burpee EMOM

B. 5 rounds for time
30 Double unders
10 Push Press 95/65lbs

STRENGTH
5 rounds of:
12 Bench Row
12 Post Flyes
12 GH Raises
5 rounds of:
8 Lat Pulldown
20 Ext. Rot.
20 Terminal Knee Extension/leg

DEVELOPMENT
20 kipping ring dips

Friday
CLASS

Back Squat
5×3 @85%

5 rounds not for time:
5 strict as high as possible pull ups
5 strict press @75%

STRENGTH
Power Clean
2×2 @70,75,80%
Clean From Box
2×2 @80% 4×2 @85%
Squat+Jerk
2x [2+2] @70,75,80% 2x[2+1] @85%
Back Squat
4×3 @85%

Saturday
CLASS

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

STRENGTH
Power Snatch
2×2 @65,70% 4×2 @ 75%
Snatch Pull
4×3 @ 90%
Front Squat
4×3 @ 70%
Clean and Jerk
2x [2+2] @65,70% 4x[2+1] @75%

Sunday
CLASS

A. Head to head battles
two opponents face off taking turns performing reps, add 1 rep each turn until one person fails
continue for 5 minutes.
*When one person fails they perform AMRAP on their next turn

1-2-3-4-5-6-7-8…..
Hang Cleans 135/95lbs
then
Pull ups
then
wallball shots
then
Toes to Bar

STRENGTH
Snatch
2×2 @65,70% 1×2 @75% 6×1 @80%
Clean + Jerk
2x[2+2] @70,75% 4x[2+1] @80%
Snatch Pull
4×3 @85%
Back Extensions
3×10 w/45lbs

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