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CrossFit Above All Programming for the week of January 1 2019

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Monday
CLASS

New Years Eve!!!
“Filthy Fifty”
For time:
50 Box jump 24/20″
50 Jumping pull ups
50 Kettlebell swings 1.5/1 pood
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35lbs
50 Back extensions
50 Wall ball shots 20/14lbs
50 Burpees
50 Double unders

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

Snatch
1×3 @65,70% 1×2 @75% 3×1 @80+%

Clean & Jerk
2×2 @60,65,70,75%

Clean Pull
5×3 @100%

Tuesday
CLASS

A. Not for time:
Overhead Squat
work to 2RM
Front Squat
work to 2 RM
Back Squat
work to 2RM

*weight keeps going up, switch to next movement when 2RM is reached.
*this is a good day to sneak in a 1RM test

B. “King Kong”

STRENGTH
Muscle Clean + Power Clean + High Hang Clean + Clean + Jerk
1+1+1+1+1…. AHAP (warm up)

Clean & Jerk
1×3 @65,70% 1×2 @75% 3×1 @80+%

Snatch
2×2 @60,65,70,75%

Strict C2B Pull Up + Bench Press
5×5+5 @75%

Wednesday
CLASS

A. E2MOM x 5 rounds
5 Push Press @ 65-70% of jerk
5 False Grip Pull Ups, C2B

B. For time:
18-16-14-12-10-8-6-4-2
Russian Kettle Bell Swings 2/1.5 pood
9-8-7-6-5-4-3-2-1
Toes to Bar
5 WALLBALL EMOM!!!!

DEVELOPMENT
20 attempts at a max time free standing HS hold

STRENGTH
Muscle Snatch + Sots Press + Snatch from the blocks
1+1+1…. AHAP

Snatch from the Blocks
2×1 @65,70% 4×1 @75%

Clean
2×2 @65,70,5%

Med. Grip Pull
5×3 @ 90%

Thursday
CLASS

A. AMRAP 20 minutes
500m Row
25 Bench Press 135/95#

B. 5 rounds not for time:
10 bench rows per arm
10 skull crushers

DEVELOPMENT
4 rounds of:
10 DB rows
10 Lateral Raise
10 Straight arm Pulls
10 Post Flye

STRENGTH
Muscle Clean + Power Clean + Jerk
1+1+1…. AHAP

Clean & Jerk waves
3×1 @(70,75,80,85%)

DEVELOPMENT work

Friday
CLASS

A. Back Squat
5×5 @ 75%

B. Super Set
Strict Press + C2B Pull Up
5×5 @75% + AHAP

DEVELOPMENT

Row 1000m
30 Ring Musce Ups

*scale mu to transition work

STRENGTH
Muscle Clean + Front Squat + Clean
1+1+1…. AHAP

Hang Clean
2×2 @65,70% 4×2 @75%

Jerk
1×3 @50,55,60% 1×2 @65,70,75%

Clean Pul to Contact
5×3 @110%

Saturday
CLASS

For time:
10 Pull Ups
20 DL 135/95LBS
30 Box Jumps 24/20″
10 Pull Ups
30 Box Jumps 24/20″
20 DL 135/95LBS
10 Pull Ups

then

50 GHD sit ups

STRENGTH

Muscle Snatch + Hang Muscle Snatch + Power Drop Snatch + Hang Snatch
1+1+1…. AHAP

Hang Snatch
1×2 @60,65,70% 6×2 @75%

Clean & Jerk
1×2 @60,65,70% 6×2 @75%

Sunday
CLASS

AMRAP in 4min
5 Power Cleans 135/95lbs
10 Push Ups
5 Burpees
Rest 1 min
AMRAP in 4min
5 Front Squats 135/95lbs
10 Wallballs 20/14lbs
Rest 1 min
AMRAP in 4min
5 Squat Cleans 135/95lbs
10 Push Ups
5 Burpees

STRENGTH

Muscle Snatch + Snatch High Pull + Power Snatch + Fast Snatch
1+1+1+1…. AHAP

Snatch
1×1 @50,55,60,65,70,75,80,85,90%

Muscle Clean + Drop Clean + Front Squat + Clean
1+1+1+1…. AHAP

Clean
1×1 @50,55,60,65,70,75,80,85,90%

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