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CrossFit Above All Programming for the week of Feb 11 2019

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Monday
CLASS

A. Back Squat
3×7 @65%

B. AMRAP in 10min
15 DB Snatch 50/35lbs
15 Wallball 20/14lbs 10/9′

C. extra work for after class
Ladder from 1-10 reps of:
Single Arm Kettlebell Strict Press (1 on left arm, one on right arm = 1 rep)
Strict Chest to Bar Pull Ups (Underhand grip)
*Move through this at a good pace but do every set unbroken! Should take under 15 min.

STRENGTH
Empty barbell 10 minutes, snatch practise, time it, do it, dead serious

Snatch High Pull + Snatch, finish the squat
1×1+1 @25,35,45,55,65%

Snatch
1×1 @70,75,80,85,90,95,100,105%, we lift by a three miss rule, no fourth attempts

Tuesday
CLASS

A. EMOM for 10 min
M1, 2 Push Jerk @ 75%
M2, 10 Kipping or Butterfly Chest to Bar Pull Up

B. 30-20-10 reps for quality
Russian Kettlebell Swings
Toes to Bar

Sunday at noon Coach Curtis will run a 1 hour pull up clinic

STRENGTH
Empty barbell 10 minutes, Clean & Jerk practise, time it, do it, dead serious

Clean + Jerk
1×1+1 @25,35,45,55,65% 70,75,80,85,90,95,100,105%

Deficit Clean Pull to contact + Deficit Clean Pull
5×2+1 @90%

Wednesday
CLASS

A. Back Squat
5×5 @75%

B. CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups
*scale muscle ups to chest to bar pull ups

STRENGTH
Back Squat
5×5 @75%

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

Straight Arm Pull + cable tricep extension
4×7+7 AHAP

Thursday
CLASS

A. For time:
5 Hang Power Clean @65%
10 Box Jump-Overs (24″/20″)
10 Hang Power Clean
20 Box Jump-Overs
15 Hang Power Clean
30 Box Jump-Overs

B. Row Intervals
8 x 500m
w/1:1 work:rest

STRENGTH
Snatch
2×2 @55,60,65,75,80%

Clean & Jerk
2×2 @55,60,65,75,80%

Back Extension
3×8 w/ 55lbs+

Friday
CLASS

A. 5 rounds for quality:
10 Ring rows
5-10 strict Handstand Push Ups

B. AMRAP in 10 min
30 Double unders
15 wallball

STRENGTH
Front Squat + Strict C2B Pull up
5×3+5 @85%+AHAP

4 rounds of:
10 Straight arm pulls
10 post flyes
10 gh raises
10 TALL box jumps

Saturday
CLASS

A. 5 Rounds for quality:
10 Power Cleans 135/95lbs
10 Dips

B. 15 min EMOM
M1, max Thrusters 95/65lbs
M2, max C2B Pull Up
M3, max Burpee over bar
*Pick a number and stick to it each round, try doing one more rep than last time.

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

Hang Clean
1×3 @60,65,70% 4×2 @80%

Clean
4×1 @85%+

Power Snatch
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+% (stop when you squat)

Sunday
CLASS

“Blake”
4 rounds for time:
100′ overhead walking lunge w/ single DB
30 box jump 24/20″
20 wallball shots
10 handstand push ups
*scale HSPU to pushups or dips

STRENGTH
Snatch Balance
1…… AHAP (warm up)

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

Snatch + Snatch Balance
2×2+2 @55,60,65% 3×2+1 @70,75% 4×1+0 @80+%

Power Clean
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+% (stop when you squat)

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