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CrossFit Above All Programming for the week of July 1 2019

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Monday
ALL LEVELS

EMOM x 6 min
1 Squat Clean @ 85%
straight into
2 lap run then,
straight into
5 rounds for time:
5 Power Cleans @55%
7 Burpee over the bar
straight into
20/15 cal Assault bike sprint
 
STRENGTH
Muscle Snatch + Power Snatch + Snatch Balance + Snatch
1+1+1+1…. AHAP (warm up)
 
Snatch
1x3 @65,70% 1x2 @75% 3x1 @80%
 
Clean & Jerk
1x2 @60,65,70,75% 4x1 @80%
 
Clean Pull
5x3 @100%

Tuesday
ALL LEVELS

A. Back Squat
5x5 @75%

B. 3 rounds for time:
200 cal row
15 Thrusters 95/65lbs

STRENGTH
Muscle Clean + Power Clean + High Hang Clean + Clean + Jerk
1+1+1+1+1…. AHAP (warm up)

Clean & Jerk
1x3 @65,70% 1x2 @75% 3x1 @80%

Snatch
1x2 @60,65,70,75% 4x1 @80%

Strict C2B Pull Up + Bench Press
5x5+5 @75%

Tuesday
ALL LEVELS

A. Back Squat
5x5 @75%

B. 3 rounds for time:
200 cal row
15 Thrusters 95/65lbs

STRENGTH
Muscle Clean + Power Clean + High Hang Clean + Clean + Jerk
1+1+1+1+1…. AHAP (warm up)

Clean & Jerk
1x3 @65,70% 1x2 @75% 3x1 @80%

Snatch
1x2 @60,65,70,75% 4x1 @80%

Strict C2B Pull Up + Bench Press
5x5+5 @75%

Thursday
ALL LEVELS

A. 5 rounds for time
Run 1 lap
20 Box Jumps 24/20"
1 Rope Climb

B. Clean Pull
5x3 @100%

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

Clean & Jerk waves
3x1 @(75,80,85%)

Friday
ALL LEVELS

100 Toes to Bar
3 Burpees EMOM

*scale to between 25 and 75 TTB

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

Hang Clean
2x2 @65,70% 4x2 @75%

Jerk
1x3 @50,55,60% 1x2 @65,70,75%

Clean Pul to Contact
5x3 @110%

Saturday
CLASS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Power Clean 135/85
3 Power Jerk 135/85
7 Box Jumps 30/24

EMOM x 7 rounds
10 HSPU

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

Hang Snatch
1x2 @60,65,70% 6x2 @75%

Clean & Jerk
1x2 @60,65,70% 6x2 @75%

Sunday
CLASS

Team of 3
Row 8K for time
Person 1 Rowing
Person 2 does:
20 GHD Sit Ups or 40 Ab Mat Sit Ups
15 Muscle Cleans 95/65
5 Muscle ups or AHAP Pull Up
Person 3 Rests.
*Rotate on the person doing the round.

STRENGTH
Muscle Snatch + Snatch High Pull + Power Snatch + Fast Snatch
1+1+1+1…. AHAP
 
Snatch
1x1 @50,55,60,65,70,75,80,85,90%
 
Back Squat + Box Jump
5x5+5 @75+AHAP
 
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