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CrossFit Above All Programming for the week of Dec 10 2018

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Monday
CLASS

A. Back Squat
5×5 @75%

B. AMRAP in 7 min
3-6-9-12…. Reps of each
Power Clean & Jerk 135/95lbs
Toes to Bar

DEVELOPMENT
20 attempts at a max time handstand hold

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

Snatch
2×1 @65,70,75% 6×1 @80+%

Clean from blocks
2×2 @60,65,70, 75% 4×2 @80+%

Tuesday
CLASS

A. Strict Press + C2B Pull up
5×5 @75% + AHAP

B. 10 rounds for time
Row 200m
20 sit ups

DEVELOPMENT
10 skin the cat
10 negative muscle ups

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

Snatch
2×1 @65,70,75% 6×1 @80+%

Snatch from blocks
2×2 @60,65,70, 75% 4×2 @80+%

Wednesday
CLASS

A. Deadlift
5×5 @75%

B. For time
21-15-9 reps of:
Assault Bike Calories
Handstand Push Ups

DEVELOPMENT

3 min ring FLR

STRENGTH

Row 1000m
then 5 rounds of
12 bench rows
5 bench press @75%
10 dual kbs 2xred/green
then
Row 1000m

Thursday
CLASS

10 Rounds (1:1)
50 Double Unders
2 Rope Climbs
*Alternate rounds with a partner! Scale to 1 Rope climb!

STRENGTH
Snatch, waves
5×1 @(80,85,90,95%)
*warm up to this with triples and doubles at lighter weights
**this will take a long time, do not rush, grap a chair

Friday
CLASS

3 rounds for time of:
30 dumbbell snatches 50/35’s
30 toes-to-bars

STRENGTH
Clean & Jerk, waves
3×1 @(80,85,90,95%)
*warm up to this with triples and doubles at lighter weights
**this will take a long time, do not rush, grap a chair

Saturday
CLASS

CrossFit Total
establish a;
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

combine scores for your total

STRENGTH

Snatch Balance
1….AHAP (warm up)

Muscle Snatch + High Hang Snatch + Snatch
1+1+1….AHAP (warm up)

Snatch
2×1 @65,70,75% 4×1 @80+%

Deficit Snatch Pull + Box Jump
5×3+5 @ 120% + 40/30+

Sunday
CLASS

AMRAP in 20 min
2 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
1 round of “DT”
12 deadlift 155/105
9 hang power clean 155/105
6 push jerk 155/105

STRENGTH

Push Press + Power Jerk + Jerk
1+1+1….AHAP (warm up)

Jerk
2×1 @65,70,75% 4×1 @80+%

Clean Pull + High Hang Clean + Power Clean
1+1+1….AHAP (warm up)

Power Clean
2×1 @65,70,75% 4×1 @80+%

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