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CrossFit Above All Programming for the week of Nov 5 2018

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Monday
CLASS

EMOM for 30 min
M1, 5 Burpee Box Jump + 5 Push Press 95/65lbs
M2, 5 Pull ups + 5 Toes to Bar
M3, 50 Double Unders

DEVELOPMENT
max height jump over a pvc
lay pvc over two boxes and stack plates t raise height

15 min of hand balancing

STRENGTH
Muscle Snatch + Power Snatch
establsh a 1+1RM

Power Snatch
2×2 @65,70% 4×2 @75%

Snatch
4×1 @80+%

Deficit snatch pull
5×3 @100%

Tuesday
CLASS

A. Back Squat
5×5 @75%

B. AMRAP in 12 min
7 box jumps
14 kettlebell swings 2/1.5

DEVELOPMENT
20 muscle up transitions on progression rings

4×10 straight arm pulls on lat pull down
4×10 post flyes
4×10 in ring support with turn out

STRENGTH
Muscle clean + power clean
establsh a 1+1RM

Power Clean
2×2 @65,70% 4×2 @75%

Clean
4×1 @80+%

Back Squat
3×5 @75%

Wednesday
CLASS

E3MOM, you have 3 min to complete each station for max reps
3 rounds of: (36 min total)
max reps strict pull ups
max reps strict press 115/75
max cal row in :20 seconds
Max L-sit hold

Start a clock and begin an attempt at each exercise every 3 minutes.

DEVELOPMENT

10 ring skin the cat

20 handstand to forward roll!!

STRENGTH
Push press + power jerk
establsh a 1+1RM

Jerk
2×2 @65,70% 4×2 @75% 4×1 @80+%

4 rounds of
10 strict pull ups
10 external rotations
10 straight arm pulls
10 post flyes

Thursday
CLASS

3 rounds for time of:
1,000-m row
50 lunge steps 25% of front squat
25 toes to bar

DEVELOPMENT
5 triple jump for max distance

15 jumping ring muscle up + kipping dip out

STRENGTH
Hang Power Snatch + Hang Snatch
2x[1+1] @65,70,75%

Snatch Pull + Snatch
4x[1+1] @80+%

Clean & Jerk
2×2 @65,70,75% 6×1 @80+%

Clean Pull
5×3 @90%

Friday
CLASS

Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

STRENGTH
Row 1000m
4 rounds of:
5 Bench Press @75%
5 Strict C2B Pull up
5 Strict Press @5%
10 straight arm pulls
then
Row 1000m

Lateral Raise + external rotation
5×10+10 AHAP

Saturday
CLASS

E3MOM x 10 rounds
15 KBS 2/1.5
10 Pull Ups
max shuttle sprint
rest from 2:00 to 3:00

STRENGTH
Muscle Clean +Power Jerk + Jerk
4+2+2 AHAP(arming up)
High Hang Drop Clean
4-4-4-4-4…. (warming up)

Clean Pull + Power Clean + Front Squat + Jerk
2x[1+1+1+1] @65,70,75% 4x[1+1+1+1] @80%

Snatch
2×2 @65,70,75% 6×1 @80+%

Sunday
CLASS

REMEMBRANCE DAY, all hands on deck
“Nutts”

10 Handstand Pushups
15 Deadlift 250/165 lbs
25 Box Jump 30/24″
50 Pullups
100 Wall Ball 20/14 lbs, 10/9′
200 Double Unders
400m Run with 45/25 lbs plate

STRENGTH
Muscle Snatch + Snatch grip strict press behind the neck
4+4 AHAP (warming up)
Muscle Snatch + OHS
1+4 AHAP (still warming up)

Snatch Pull + Snatch High Pull + Power Snatch + Snatch
2x[1+1+1+1] @65,70,75% 4x[1+1+1+1] @80%

Clean & Jerk
2×2 @65,70,75% 6×1 @80+%

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