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CrossFit Above All Programming for the week of Dec 3 2018

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Monday
CLASS

Power Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep EMOM x 5 min (80%)
1 rep E2MOM x 10 min (85%)
*Percentages are suggestions based off of 1RM Clean & Jerk so you can have an idea how heavy to be.
**move to squat snatch when necessary to complete the rep.

*choose weightlifting of class, not both

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

Clean & Jerk
2×1 @65,70,75% 6×1 @80+%

Front Squat
3×5 @75%

Clean Pull
5×3 @100%

Tuesday
CLASS

For time:
10 Power Clean @ 35%
30 Ab mat sit ups
10 Power Clean @ 45%
30 Ab mat sit ups
10 Power Clean @ 55%
30 Ab mat sit ups
10 Power Clean @ 65%
30 Ab mat sit ups
10 Power Clean @ 75%
30 Ab mat sit ups
10 Power Clean @ 85%
30 Ab mat sit ups

STRENGTH

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

Snatch
2×1 @65,70,75% 6×1 @80+%

Deficit Snatch Pull
5×3 @ 120%

Pull up
5×5 AHAP

Wednesday
CLASS

A. 10 min EMOM
M1, 10 Kipping chest to bar pull ups
M2, 20 hspu

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20
America KBS 1.5/1 pood
Air Squats
Ground To Overhead 95/65

STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

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

Thursday
CLASS

Partner WOD
5 Rounds
20 Pistol Squats
15 Toes to Bar
row 250m
*1:1 Work:Rest.

help each other with pistols

STRENGTH
Back Squat
5×5 @75%

Bench Press + Strict C2B
5×5+5 @75%+AHAP

3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.

Friday
CLASS

AMRAP in 20 min
25 ft OH walking lunge
8 burpee over bar
25 ft OH walking lunge
8 CTB pull ups

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

Power Clean + Power Jerk
2×1 @65,70,75% 6×1 @80+%

Clean Deadlift + Tall Box Jump
5×3+5 @100% of clean + 40″

Saturday
CLASS

AMRAP 7 minutes
5 Bar Muscle Ups
10 Burpees

*Rest 3 minutes

AMRAP 7 minutes
15 Kettlebell Snatches AHAP
20 Ab Mat Sit Ups

*Rest 3 minutes

AMRAP 7 minutes
250m Row
30 Air Squats

STRENGTH

Muscle Snatch + Power Snatch + Snatch
1+1+1…… AHAP (warm up)

Snatch
2×2 @60,65,70, 75% 4×2 @80+%

Back Squat + Box Jump
3×5+5 @ 75%+40/30+”

Post Flye
5×10

Sunday
CLASS

As many reps as possible in 18 min
15 Deadlift 155/115
10 Wallball
10 Box jump 24/20″
15 Deadlift 155/115
20 Wallball
20 Box jump
15 Deadlift 155/115
30 Wallball
30 Box jump
15 Deadlift 155/115
40 Wallball
40 Box jump
Max Muscle ups or Chest to bar pull ups

STRENGTH

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

Power Clean + Clean
2×1+1 @65,70,75% 4×1+1 @80+%

Push Jerk + Strict C2B
5×5+5 @70%+AHAP

Lateral Raise + Ext. Rot.
5×10+10

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