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CrossFit Above All Programming for the week of Nov 26 2018

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Monday
CLASS

Front Squat
warm up 5-5-5, then 3×5 @75%

For time:
21-15-9 reps for time
L-arm KB snatch 1.5/1 pood
R-arm KB snatch
Pull ups

Black Friday
Fundamentals @12noon, 4:30,5:30,6:30

DEVELOPMENT
20 attempts at max time handstand hold

3 rounds of:
10 straight arm pulls + 10 post flyes

Strength

Muscle Clean + Front Squat + Jerk
1+1+1…… AHAP (warm up)

Jerk(continue with the previous sequence as you move through these weights)
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

Clean Pull
5×3 @110%

Tuesday
CLASS

E5MOM x 4 rounds (40 min)
M1, 30 Wallball + 5 Bar Muscle Up + 20 Burpees
M2, 10 Deadlift 225/155lbs + 2 Rope Climbs
*finish each set for time!!

Beginner
E5MOM x 4 rounds (40 min)
M1, 15 Wallballs + 20 sit ups + 10 Burpees
M2, 10 KB Deadlift + 20 jumping pull up C2B

DEVELOPMENT
4 rounds of:
:20 L=sit hold
10 lateral raise
5 strict toes to bar

Strength
Muscle Clean + Hang Power Clean + Clean
1+1+1…… AHAP (warm up)

Clean (continue with the previous sequence as you move through these weights)
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

Bench Press + Strict Pull Up
5×5+5 @75%+AHAP

Wednesday
CLASS

A. 5 rounds for time of:
15 hang squat cleans 135/95
30 push-ups

B. Row intervals
10 x 200m (1:2 work:rest)

DEVELOPMENT
20 muscle up transitions

20 peek throughs

Strength
Muscle Snatch + Sots Press + Hang Snatch
1+1+1…… AHAP (warm up)

Power Snatch + Snatch
2×2+2 @55,60,65% 3×2+1 @70,75% 4×0+1 @80+%

Deficit Snatch Pull
5×3 @120+%

Thursday
CLASS

E3MOM x 10 rounds
3 Bar Muscle up
5 C2B Pull Ups
7 Toes to Bar
Shuttle Run to the 2:00 mark
Rest 1 min

Beginner
E3MOM x 10 rounds
5 Pull up or ring row
10 Pushup
15 Air Squat
Shuttle Run to the 2:00 mark
Rest 1 min

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1…… AHAP (warm up)

Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk (continue with the previous sequence as you move through these weights)
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+%

Friday
CLASS

A. Back Squat
5×5 @ 75%

B. For time:
Assault bike cal.
Handstand Push Ups

STRENGTH

Back Squat
5×5 @75+%

Strict Press + Strict Pull Up
5×5+5 @75+% + AHAP

Bicep Curl + Tricep Extension + GHD sit up
4×10+10+25

Saturday
CLASS

A. Deadlift
5×3 @85%

B. 15-12-9 reps for time of:
Thrusters
Muscle-up

STRENGTH
Snatch Balance
1…… AHAP (warm up)

Muscle Snatch + Power Snatch + Snatch
1+1+1 AHAP….(warm up)

Snatch + Snatch Balance
2×2+2 @55,60,65% 3×2+1 @70,75% 4×1+0 @80+%

Power Clean
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+% (stop when you squat)

Sunday
CLASS

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

STRENGTH

Strict Press + Power Jerk + Jerk
1+1+1…. Until 0+1+1… until 0+0+1
*make sure you spend time at the lighter loads refining your movement

Power Clean + Jerk
2×1+1 @65,70,75% 4×1+1 @80+%

Power Snatch
2×2 @55,60,65% 3×1 @70,75% 4×1 @80+% (stop when you squat)

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