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CrossFit Above All Programming for the week of Jan 7 2019

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Monday
CLASS

EMOM x 10 min
M1, 20/15 Calorie Row
M2, 20 Pistols (Alternating legs)
EMOM x 10 min
M1, 15 Push Press 115/75
M2, 15 Toes to Bar
EMOM x 10 min
M1, 10 Strict L-Pull Ups
M2, 10 Strict Ring Dips

*no rest between EMOMs

STRENGTH
Muscle Snatch + Sots Press + Power Snatch + Snatch
1+1+1…… AHAP

Power Snatch + Snatch
1×1+1 @50,55,60,65,70% 4×1+1 @75%

Power Clean + Front Squat + Jerk
5×1+5+1 @75%

Clean Pull to contact
5×3 @110%

Tuesday
CLASS

5 Rounds For Time:
20 Wallballs
15 Hang Power Cleans 95/65
10 Ring Row

STRENGTH
Muscle Clean + Strict Press + Jerk
1+1+1…. AHAP

Power Clean + Jerk
1×1+1 @50,55,60,65,70% 4×1+1 @75%

Clean from Blocks
1×2 @50,55,60,65,70% 4×2 @75+%

Pull Ups C2B
5×5 AHAP

Wednesday
CLASS

A. Back Squat
5 x 5 @ 75%

B. 21-15-9 reps for time:
Toes to Bar
Kettlebell Swings 2/1.5pood

STRENGTH
Snatch Balance
1-1-1-1-1-1…. AHAP

Snatch High Pull + Fast Snatch
1×1+1 @50,55,60,65,70% 4×1+1 @75%

Power Clean + Power Jerk
1×1+1 @50,55,60,65,70% 4×1+1 @75%

Deficit Snatch Pull
5×3 @120%

Thursday
CLASS

E3MOM x 7
15 Box Jump Overs 24”/20”
15 Pull Ups
15 Shoulder to Overhead 135/95#
*Try to get your work done under 2:00, so you have 1:00 rest

STRENGTH
Muscle Snatch + Power Snatch + Snatch
1+1+1…. AHAP

Snatch, waves
3×1 @(85,90,95++%)

Snatch Pull, first 2 to contact last one high
5×3 @90%

Front Squat
3×5 @75%

Friday
CLASS

4 Rounds (1:1 work:rest)
7 Bar Muscle Ups
30 Wall Ball
*everything unbroken

STRENGTH

Muscle Clean + Power Clean + Clean + Jerk
1+1+1+1…. AHAP

Clean And Jerk waves
3×1 @(85,90,95++%)

Clean Pull
5×3 @110%

Back Squat
3×5 @75%

Saturday
CLASS

AMRAP in 1 min
Max Double Unders unbroken, take as many attempts as you need
straight into
AMRAP in 12 min
5 Box Jump 30/24″
3 strict HSPU
2 ring Muscle Up
rest 1 min
E1:30MOM x 7 rounds
3 Cleans (increase weight each round)
straight into
AMRAP in 1min
Max Double Unders unbroken, take as many attempts as you need

STRENGTH
Muscle Snatch + Snatch Grip Jerk + OHS
1+1+3w/:02 pause at bottom

Snatch Grip Jerk + OHS
1×1+2 @65,70,75,85% 2×1+2 @90%

Hang Snatch
1×2 @50,55,60,65,70% 4×2 @75%

Power Clean
1×2 @55,60,65,70,75,80%

Sunday
CLASS

In teams of 3 for time:
1500m row
90 Burpees to 6″
90 KBS 2/1.5pood
1000m row
60 Burpees
60 KBS
500m row
30 burpees
30 KBS
*everybody takes a turn at each movement

STRENGTH

Muscle Clean + Lunge + Jerk
1+2+1….. AHAP

Power Clean + Lunge + Jerk
4×1+2+1 @75%

Clean Pull + Clean
1×3+1 @55,60,65,70,75% 4×3+1 @80%

Back Squat + Pull Up
5×5+5 @75%+C2B AHAP

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