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CrossFit Above All Programming for the week of February 22 2016

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MONDAY
ALL LEVELS

A. Back Squat
Work up to a heavy 3 reps

B. AMRAP in 14 min
60 Cal Row
50 Toes to Bar
40 Wallball
30 Cleans
20 Muscle up

STRENGTH

Power Snatches
5 Reps EMOM x 5 min @50%
4 Reps EMOM x 5 min @65%
3 Reps EMOM x 5 min @70%
2 Reps EMOM x 5 min @75%
1 Rep Every 0:30 x 5 min @80%

Pull ups x25

Dips x25

TUESDAY
ALL LEVELS

A. E2MOM for 10 min
5 Bench Press @ 70%
10 Ring Row

B. 5 rounds alternating stations with a partner
P1, 20 Burpee over Bar
P2, Row 500/400m

WEIGHTLIFTING
1. snatch + ohs: [3,2,1,1,1+3]

2. fs+jerk: if you have strong legs, work 1+2 x5. if you have a strong jerk, but weak legs, then do 3+1 x5. work as heavy as you can making sure good form is the key.

3. glute ham back extensions, emphasizing hamstrings 5 x 10

STRENGTH
1. snatch + ohs: [3,2,1,1,1+3]

2. fs+jerk: if you have strong legs, work 1+2 x5. if you have a strong jerk, but weak legs, then do 3+1 x5. work as heavy as you can making sure good form is the key.

3. glute ham back extensions, emphasizing hamstrings 5 x 10

4. Ring Support x 2:00

5. FLR x 3:00

WEDNESDAY
ALL LEVELS

E4MOM x 7 Rounds
[1+3] Clean & Thruster
10 Pull Ups
30 Hammer Strikes


STRENGTH
Power Cleans

5 Reps EMOM x 5 min @50%
4 Reps EMOM x 5 min @65%
3 Reps EMOM x 5 min @70%
2 Reps EMOM x 5 min @75%
1 Rep Every 0:30 x 5 min @80%

HS hold 3x 1:00

Dips x25

THURSDAY
ALL LEVELS

3 rep Total
A. 3RM Back Squat

B. 3RM Strict Press

C. 3RM Deadlift

STRENGTH/WEIGHTLIFTING
1. snatch: 3, 2, 1, 1, 1, 1, 1,

2. clean and jerk: 2, 2, 1, 1, 1, 1, 1

3. front squat: 3, 2, 1, 1, 1, 1,1

FRIDAY
ALL LEVELS

Open WOD 16.1

SATURDAY
ALL LEVELS
To be decided, programming depends on Open wod 16.1

SUNDAY
ALL LEVELS

A. Front Squat
5 x 3 @80%

B. “Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

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