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CrossFit Above All Programming for the week of May 20 2019

0
Monday
CLASS
A. Strict Press
4 @65,70,75,80,85%
B. For Time:
300m Run
30 Power Clean 95/65
300m Run
30 Front Squats 95/65
300m Run
30 Shoulder To Overhead 95/65
300 Double Unders
30 GHD Sit Up
STRENGTH
Clean & Jerk
2+1 @60%, 2+1 @65%, 2+1 @70%, 4×2+1 @75%
Clean Pull
3 @75%, 3 @ 80%, 3 @85%, 3×3 @90%
Snatch from Blocks
2 @65%, 2 @70%, 3×2 @75%
Extra
“Triple 3’s”
3000m Row
300 Double Unders
3 Mile Run
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlifts 1.5 BW
BenchPress BW
Squat Cleans 3/4 BW
Tuesday
CLASS
Back Squat
4×4 @85%
AMRAP in 7 min
7 Power Clean 115/75
7 Ring Dip
STRENGTH
Snatch
2×3 @65%,70%, 4×3 @75%
Power Clean
2×3 @60,65%, 4×3 @70%
Med. Grip Pull, 0:03 to contact, fast ext., 0:03 down
2×4 @60%, 2×4 @70%, 4×4 @80%
Back Extension
3×12 AHAP
Wednesday
CLASS
Double “Helen”
6 rounds for time: 
Run 1 Lap
21 Kettlebell Swings 1.5/1 
12 Pull Up
STRENGTH
Hang Power Snatch
1×4 @55,60,65%, 4×4 @70%
Squat + Jerk
1×2+1 @60,65,70,75%, 4×2+1 @80%
Clean from Block
1×2 @60,65,70,75%, 4×2 @80%
Press
4 @50,60%, 4×4 @70%
Thursday
CLASS
A. Clean, finish the squat
1 rep EMOM x 10 min, ascending in weight
* score is highest squat clean, post to whiteboard
B. 3 rounds for time:
Run 1 lap
1 rope climb
15 HSPU
C. Assault bike
Max cal in 0:30
rest and repeat
STRENGTH
Snatch
2×2 @70,75%, 4×2 @80%
Snatch Pull
2×4 @80%, 4×4 @85%
Power Jerk
5 @50,60,65%, 3×5 @70%
Back Squat
4 @80%, 3 @85%, 2×2 @90%
Friday
CLASS
10 Rounds for time
10 cal Row
15 Wallball shots
10 Toes to Bar  
*if you missed it 
Back Squat
4 @80%, 3 @85%, 2×2 @90%
STRENGTH
Snatch
3 @60,65%, 3×3 @70%
Power Clean
3 @60,65%, 3×3 @70%
Press
4 @55,60,65,70%, 2×4 @75%
Back Extension
4×8 AHAP
Saturday
CLASS
A. AMRAP in 10 min
10 Overhead Squat 95/65
10 Pull ups
 
B. EMOM for 24 min
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders
STRENGTH
Snatch
1×2 @60,65,70,75%, 3×2 @80%
Clean + Push Press
1+2 @60%, 2×1+2 @65%, 4×1+2 @70%
Clean Pull
4×4 @100%
Front Squat
4 @80%, 3 @85%, 2×2 @90%
Sunday
CLASS
Double half “Jackie”
2 rounds for time
Row 500m
25 empty bar thrusters
15 pull ups
*if you missed it 
Front Squat
4 @80%, 3 @85%, 2×2 @90%
STRENGTH
Muscle Clean + High Hang Clean + Clean
1+1+1….AHAP (warm up)
Clean
2×1 @65,70,75% 6×1 @80+%
Snatch from blocks
1×2 @50,55,60,65,70 4×2 @75%
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