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CrossFit Above All Programming for the Week of Jan 14 2019

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Monday
CLASS

3 Rounds
75 Double Unders
25 Calorie Row
7 Muscle Ups

rest 10ish min

EMOM x 10 min
M1, 15 Toes to Bar
M2, 15 Burpees

STRENGTH
Muscle Clean + Hang Clean
1+1…. AHAP

Clean from blocks
6×3 @75%

Glute Thrusts
5×10 AHAP, full extension

Straight arm pulls + back extension
5×10+10

Tuesday
CLASS

A. Back Squat
5×5 @ 75%

B. 3 rounds for time:
30 wallball 20/14 to 10′
5 bar muscle up

STRENGTH
Muscle Snatch + Snatch Balance + Sots Press + Snatch
1+1+1+1…. AHAP

Snatch waves
2×1 @(80,85,90%) if you are missing drop your percentages

Snatch Pull
5×3 @90%

False grip pull ups + L-sit
4×10+:20

Wednesday
CLASS

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

B. 21-15-9
Squat Cleans 135/95
Ring Dips

STRENGTH
Push Press + Push Jerk + Jerk
1+1+1…. AHAP

Jerk waves
2×1 @(80,85,90%) if you are missing drop your percentages

Clean Pull to contact + Clean Pull
5×2+1 @110%

Strict Handstand Push Up to absolutely full lock out!!
5×5 from deficit

Thursday
CLASS

Five rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

STRENGTH
Snatch
1×3 @55,60,65,70% 2×2 @75,80%

Clean & Jerk
1×3 @55,60,65,70% 2×2 @75,80%

Back Squat + Box Jump
5×5+5 @75%+40″

20 attempts at max time hand balance

Friday
CLASS

AMRAP in 10 min
5 Pull Ups
25 Double Unders

rest 5 min

AMRAP in 10 min
5 Toes to Bar
15 Wallballs

STRENGTH
Snatch Balance
1-1-1-1-1……..

Snatch
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, if you got it go for it!!

Deficit Snatch Pulls
5×3 @120%

Strict Toes to Bar + Tricep Cable Downs
5×5+10

Saturday
CLASS

AMRAP in 17 min
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 210/120
rx’d must have a jump to a target six inches beyond your reach

STRENGTH
Snatch
1×3 @55,60,65,70% 4×2 @75,80%

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

Bench Press
3×5 @75%

Sunday
CLASS

Mystery WOD!!!

STRENGTH

Muscle Clean + Power Jerk
10×1+1 @ below 60%

Clean & Jerk
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, if you got it go for it!!

Front Squat
3×5 @75%

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