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CrossFit Above All Programming for the week of Mar 25 2019

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Monday
CLASS

For time:
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
10-9-8-7-6-5-4-3-2-1
Front Squats @50%

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%

Snatch
3 waves of 1 rep at(80,85,90%)

Back Squat
3×5 @75%

Tuesday
CLASS

A. 3 rounds for max reps, rest as needed between rounds
Strict pull up and dips

B. 21-15-9 reps for time
A. bike cal.
Rowing cal.

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 1 rep at(80,85,90%)

Front Squat
3×5 @75%

Wednesday
CLASS

For time:
50 double under
30 ground to overhead 45/25 plate
40 box jump 24/20
50 toes to bar
40 box jump 24/20
30 ground to overhead 45/25 plate
50 double under

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

Snatch from Blocks
2×2 @60,65,70% 4×2 @75%

Snatch Pull
5×3 @100%

Thursday
CLASS

For time:
50-40-30-20-10 wallball
5-4-3-2-1 ring muscle up

STRENGTH
Power Clean to Front Squat + Jerk
1×1+1 @50,55,60,65,70% 8×1+1 @75%

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

Back Squat + Box Jump
3×3+5 @85%+40″

Friday
CLASS

For Time:
21-15-9:
A. bike cal.
thrusters 95/65
15-12-9:
row cal.
hang squat clean 95/65
12-9-6:
latral burpee over the bar
overhead squat 95/65

STRENGTH
Power Snatch to Squat, set the bar high
1×1 @50,55,60,65,70% 8×1 @75%

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

Med. Grip Pull
5×3 @90%

Saturday
CLASS

with a partner for time:
200 cal row
160 bar facing burpees
120 hang power clean 115/75
80 box jump 24/20
60 ghd sit up

STRENGTH
Power Snatch + Snatch + Snatch Balance
2x[1+1+1] @60,65,70%

Snatch
4×3 @75%

Power Clean + Squat + Jerk
2x[2+2+2] @60,65,70% 4x[1+2+1] @75%

Sunday
CLASS

Death by Jackie
0:00-9:00 1000m row + 50 thrusters 45/35 + 30 pull ups
9:00-18:00 750m row + 40 thrusters + 25 pull ups
18:00-27:00 500m row + 30 thrusters + 20 pull up
27:00-36:00 250m row + 20 thrusters + 15 pull up

STRENGTH
Muscle Clean + Hang Clean + Clean
1×1+1+1 @40,45,50,55,60,65,70%

Clean
6×3 @75-80%

4 rounds of:
5 strict C2B pull ups
10 straight arm pulls
10 tricep extensions

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