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CrossFit Above All Programming for the week of Dev 24 2018

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Monday
Noon class only
12 Days of Christmas wod

Tuesday
Gym closed, check community for people heading in to work out

For time
2 rounds of;
30 hang power clean 95/65
30 ring dips
2 rounds of;
30 ghd sit ups
30 burpees to 6″ target

STRENGTH

Snatch, power until you accidentally full
2×1 @60,65,70,75,80,85%

Clean & Jerk
2×1 @60,65,70,75,80,85%

Clean Pull
5×2 @110%

Wednesday

Gym closed, check community for people heading in to work out

STRENGTH

Power Clean
2×3 @75%, 4×3 @80%

Snatch pull to hip + Snatch pull + Snatch high pull
1×1+1+1 @70%, 1×1+1+1 @75%, 4×1+1+1 @80-85%,

Back Squat
5×5 @70%

Thursday
CLASS

A. EMOM x 10 min
M1, 5 Strict C2B Pull ups
M2, 20 Push Ups

B. 3 rounds for time:
row 500m
20 ttb
10 ohs 135/95

STRENGTH

Snatch from blocks
2×2 @75%, 4×2 @80%

Power Jerk + Jerk
2×1+1 @75%, 2×1+1 @80%, 2×1+1 @85%

Med, grip Pull
5×3 @90%

Friday
CLASS

A. Clean & Thruster
8 x [3+2] excalating weight each set, if you fail drop weight and wave back up.

B. “Diane”
21-15-9 reps for time of:
Deadlift 225/155
HSPU

STRENGTH

Row 1000m
then
4 rounds of:
10 Lateral Raise
10 Post Flye
10 Straight Arm Pulldown
then
Row 1000m

Saturday
CLASS

A. Back Squat
5×3 @85%

B. 3 rounds for time
10 Power Snatch 95/65
10 Burpee over the Bar

STRENGTH
Power Snatch + Hang Snatch + 2sec hold
2×3+1 @70%, 2×2+1 @75%, 2×2+1 @80%

Squat + Jerk
2×2+1 @75%, 4×2+1 @80%

Clean from blocks
2×2 @75%, 4×2 @80%

Sunday
CLASS

“Grace” 10 min time cap
For time:
30 Clean and Jerk 135/95lbs

straight into

20 Ring Muscle Ups
or
50 C2B Pull Ups
or
50 of any pulling movement

STRENGTH

Power Clean
2×3 @75%, 4×2 @80%

Snatch Pull from blocks
6×5 @80-90%

Front Squat
5×5 @75%

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