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CrossFit Above All Programming for the Week of July 15

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Monday
ALL LEVELS

"Holleyman"
30 rounds for time of:
5 Wallball
3 Handstand push-ups
1 Power Clean 225/155 lbs

STRENGTH
Power Clean + Hang Clean 
1+1…. Warm up

Clean from blocks
6x3 @75%

Single Arm Thrusters
5x10 AHAP

Straight arm pulls + back extension
5x10+10

Tuesday
ALL LEVELS

A. E1:30 x 5
1 Jerk, ascending from 75%
 
B. AMRAP in 12 min
5-10-15-20….
Burpee
Pull Ups
Box Jumps

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

Snatch waves
2x1 @(80,85,90%) if you are missing drop your percentages

Snatch Pull
5x3 @90%

False grip pull ups + L-sit
4x10+:20

Wednesday
ALL LEVELS

10 rounds for time:
10 Back Squats 135/95
100m Sprint

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

Jerk waves
2x1 @(80,85,90%) if you are missing drop your percentages

Clean Pull to contact + Clean Pull
5x2+1 @110%

Strict Handstand Push Up to absolutely full lock out!!
5x5 from deficit

Thursday
ALL LEVELS

A. E1:30 x 5
3 Clean Pulls @80%

Buy-In…
75/50 Calorie Bike
Directly into…
21-15-9
Row Calories
Hang Power Cleans 95/65

STRENGTH
Snatch 
1x3 @55,60,65,70% 2x2 @75,80% 

Clean & Jerk
1x3 @55,60,65,70% 2x2 @75,80% 

Back Squat + Box Jump
5x5+5 @75%+40"

10 attempts at max time hand balance

Friday
ALL LEVELS

For Time:
Run 1 Lap
30 Kettlebell Swings 24/16kg
Run 1 Lap
25 Strict Presses 75/55lbs
Run 1 Lap
20 Kettlebell Swings
Run 1 Lap
15 Strict Presses 
Run 1 Lap
10 Kettlebell Swings
Run 1 Lap
5 Strict Presses

STRENGTH
Snatch Balance
1-1-1-1-1……..

Snatch
1x3 @50,60%, 1x2 @70,75,80,85%, 1x1 @90,95%, if you got it go for it!!

Hang Clean
1x2 @50,60,70,75,80,85%, 1x1 @90,95%, if you got it go for it!!

Strict Toes to Bar + Tricep Cable Downs
5x5+10

Saturday
ALL LEVELS

A. E1:30 x 5
10 Strict Pull Up
 
B. AMRAP in 15 min
20/15 cal. Row
15 TTB
200' farmer carry w/ red/green KB 

sub rowing w/ 15/12 cal A. bike or 1 Lap run

STRENGTH
Snatch 
1x3 @55,60,65,70,75% 4x2 @80% 

Clean & Jerk
1x3 @55,60,65,70,75% 4x2 @80% 

Bench Press
3x5 @75%

Sunday
ALL LEVELS

For time:
100-80-60-40-20
Double Unders
5-4-3-2-1
rounds of "Cindy"

1 round of "Cindy" = 5 pull ups + 10 push ups + 15 air squats
 
RX+ 20/15lbs weight vest

STRENGTH
Power Clean + Power Jerk
10x1+1 @ below 60%

Clean & Jerk
1x3 @50,60%, 1x2 @70,75,80,85%, 1x1 @90,95%, if you got it go for it!!
 
Front Squat
3x5 @75%
 
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