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CrossFit Above All Programming for Monday to Friday.

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Monday
CLASS

A. Back Squat
5x5 @75%
 
B. AMRAP in 12 min
40 Double Unders
20 Wallball
10 Toes to Bar

STRENGTH
Muscle Snatch + Sots Press + Snatch Balance
1+1+1…. AHAP (warm up)
 
Power Snatch + Snatch
1x2+2 @65,70,75%
 
Clean & Jerk
1x2 @50,55,60,65,70 6x1 @75%
 
50 Strict Pull ups +
50 Strict Dips

Tuesday
CLASS

A. For time
50 Kettlebell Swings 2/1.5pood
50 Cal. Row

B. Push Press + DB Bench Row
5x5+12/arm @AHAP

C. Hanging L-Sit
2xaccumulate :30

STRENGTH
Muscle Clean + Sots Press + Clean
1+1+1…. AHAP (warm up)

Power Clean + Clean
1x2+2 @65,70,75%

Snatch
1x2 @50,55,60,65,70 6x1 @75%

20 min hand balance and walking practise

Wednesday
CLASS

AMRAP in 20min, with a partner
5 Thrusters 95/65#
7 Hang Power Cleans 95/65#
9 Sumo Deadlift High Pull 95/65#
*Alternate rounds with a partner!

STRENGTH
Snatch Pull + Power Snatch + Snatch
1+1+1…. AHAP (work up to a heavy set for the day, 5ish% increments0

Clean Pull + Power Clean + Clean
1+1+1…. AHAP (work up to a heavy set for the day, 5ish% increments0

Back Squat 
5x3 @85%

Thursday
CLASS

A. Clean Pulls
E2MOM x 5
3 reps @ 90%
 
B. 6 Rounds 
6 HSPU
5 Power Snatch 95/65
4 Overhead Squats 95/65

STRENGTH
Muscle Snatch + Snatch Balance + Snatch
1+1+1…. AHAP (warm up)

Snatch
1x1 @70,75,80,85,90,95+%

50 Strict Pull ups +
50 Strict Dips

Friday
CLASS

A. For time:
50-40-30-20-10 Double Unders
2-4-6-8-10 Pull Ups

B. Back Squat
5x5 @75%
Air bike Calories

STRENGTH
Muscle Clean + Front Squat + Clean + Jerk
1+1+1+1….. AHAP (warm up)

Clean & Jerk
1x1 @70,75,80,85,90,95+%

20 min hand balance and walking practise

Saturday
CLASS

1/2 "Cindy"
10min AMRAP
5 Pull Up
10 Push U
15 Air Squat
straight into
8 rounds of:
5 power snatches 95/65
8 box jumps 24/20

STRENGTH
Muscle Snatch + Power Drop Snatch
1+1…. AHAP (warm up)

Snatch Pull + Hang Snatch Power
2x[1+1] @60,65% 4x[1+3] @75%

Clean & Jerk
2x1 @60,65,70,75,80,85%

Clean Pull
5x3 @90%
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