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CrossFit Above All Programming for the week of Jan 21 2019

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Monday
CLASS

A. 21-15-9 reps for time:
Push Press 95/65
Power Clean 95/65

B. 3 rounds not for time of:
10 Strict Pull Ups
10 dual russian Kettlebell Swing 4/3pood

STRENGTH
Snatch
1×3 @55,60,65,70% 4×2 @75 1×1 @80+%…… No misses, if you miss move on!

Clean & Jerk from blocks
1×2 @55,60,65,70% 4×2 @75%

Jerk Drive
4×3 @80-90%

Back Extension
3×10 AHAP

Tuesday
CLASS

AMRAP in 12 min
150 Wallball shot 20/14 to 10′
90 Double unders
30 Ring Muscle ups

B. 4 rounds not for time
10 ring row
10 tricep extension
20 GHD sit ups
:20 side plank per side

STRENGTH
Clean & Jerk
1×3 @55,60,65,70% 4×2 @75 1×1 @80+%…… No misses, if you miss move on!

Snatch from the blocks
1×2 @55,60,65,70% 4×2 @75%

Deficit Snatch Pull
5×3 @120%

Tricep Extension
4×10 AHAP

Wednesday
CLASS

A. 3 round for time:
20/16 cal row
12 hspu
3 rope climb *protect your shins

B. 5 rounds, each round for time, rest as needed between rounds
20/15 cal bike
10 Burpees

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

Overhead Squat
1×1 @60,65,70,75,80,85%

Front Squat + Box Jump
3×5+5 @75%+40″

Straight arm pulls
4×10 AHAP

Thursday
CLASS

For time:
10 muscle ups
25 thrusters 95/65
1,000-meter row
25 thrusters
10 muscle ups

STRENGTH
Power Clean + Power Jerk
1×3+3 @55,60,65,70% 4×2+2 @75%

Hang Snatch
1×2 @60,65,70% 4×2 @75%

Clean Pull
5×3 @85%

Post Flyes
4×10 AHAP

Friday
CLASS

For time:
30 Wallball
20 Power Snatch 95/65
30 Wallball
20 Power Clean 95/65
30 Wallball
20 Power Snatch 95/65
30 Wallball
20 Power Clean 95/65
30 Wallball

*one barbell/one weight for whole wod

STRENGTH

Back Squat
3×3 @85%

Strict Press
3×3 @85%

Clean Style Deadlift,with lifters on
3×3 @80-85%

Ring Front Lean Rest
3:00

Saturday
CLASS

A.AMRP in 12 min
1 squat snatch 155/105
3 clean & jerk 155/105
30 double-unders

B. 5 rounds not for time
10 bicep curls
10 tricep extensions
10 gh raises

STRENGTH
Hang Power Snatch
2×3 @65,70% 3×3 @75%

Squat + Jerk
2x[2+2] @70,75% 4x[2+1] @80%

Clean from Box
2×2 @70,75% 4×2 @ 80%

Strict Press
4×4 @ 70%

Sunday
CLASS

EMOM x 10 min
M1, 15 KBS 2/1.5 pood
M2, 15 Bar facing Burpee
EMOM x 10 min
M1, 15 Push Press 95/65
M2, 15 Toes to Bar
EMOM x 10 min
M1, 5 Strict Pull Ups
M2, 10 Perfect Push Ups
*no rest between emoms, just work!!
*scale reps to keep up with the clock

STRENGTH
Clean and Jerk
2x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%

Clean Pull
4×3 @90%

Hang Snatch
2×3 @60,65% 4×3 @70%

Back Extensions
3×10 w/45lbs

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