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CrossFit Above All Programming for the week of November 12 2018

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Monday
CLASS

EMOM x 10 minutes
5 Power Snatch 115/75
10 Toes to Bar
*Do this in the same minute! If the clock catches you, this becomes an AMRAP in 10 minutes, but make sure to keep your sets unbroken!

Rowing Intervals
5x300m

DEVELOPMENT
20 ring muscle ups on the banded rings

20 jumping ring muscle ups transitions

STRENGTH
Muscle Clean + Push Press
1+1 AHAP (warming up)

Power Clean + Front Squat + Jerk
2x[1+1+1] @60,65% 4x[1+3+1] @75%

Clean & Jerk
4×1 @80+%

Power Snatch
2×2 @60,65,70% 8×1 @++++% until you accidentaly squat snatch

Tuesday
CLASS

EMOM x 20 min
M1, 4 Power Clean @70%
M2, 60′ HS walk or 2 wall walks

DEVELOPMENT
20 skin the cat

false grip hanging l-sit
5x:20

STRENGTH
Muscle Snatch + Snatch Balance
1+1 AHAP (warming up)

Power Snatch + Hang Snatch
2x[1+1] @60,65,75%

Snatch
4×1 @80+%

Power Clean
2×2 @60,65,70% 8×1 @++++% until you accidentaly squat Clean

Wednesday
CLASS

Hero workout “Luce”
3 rounds for time
1k Run (Rowing because we are Canadian)
10 Muscle Ups
100 Air Squats
*If you have a weight vest do this with 5-10lbs.

DEVELOPMENT

20 attempts at a free standing hand stand, max hold

accumulate 40 hs shoulder taps

STRENGTH
Back Squat
5×5 @75%

Bench Press + Strict C2B
5×5+5 @75%+AHAP

3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.

Thursday
CLASS

6 Rounds
40 Double Unders
20 Push Ups
40’ walking lunge with DB 50/35’s

DEVELOPMENT

20 hips to rings

STRENGTH
Clean & Jerk
2×3 @60,65,70 4×2 @75%

Clean Pull
5×3 @85%

Hang Power Snatch
2×3 @60,65,75%

Straight Arm Pulls
5×5 AHAP

Friday
CLASS

EMOM for 10 min
M1, 15 thrusters 95/65
M2, 15 Pull up

rest 10 min

AMRAP in 7min
3-6-9-12….
Toes to bar
Clean & Jerk 135/95

STRENGTH
Snatch
2×3 @60,65,70 4×2 @75%

Deficit Snatch Pull
5×3 @110%

Clean from Blocks
2×3 @60,65,75%

Overhead Squat
5×1 @85%

Saturday
CLASS

21-15-9
BenchPress 155/95
Strict Pull Ups
@9:00 start…
21-15-9
DB Power Cleans 50/35
Bar Dips
@18:00 start…
21-15-9
Row Calories
Burpees
Right after…
4 Rounds
25 Sit Ups
25 Back Extensions

STRENGTH

High Hang Snatch + Hang at knee Snatch + Snatch from 2″
2x[1+1+1] @50,55,60,65%
Snatch Pull + Snatch
2x[1+1] @70,75%
Snatch
4×1 @80+%

Clean
2×2 @50,55,60,65,70,75,80,85%

Box Jump 5×5 @40/30″

Sunday
CLASS

Isabel
30 Snatch for time 135/95

20 min rest

Grace
30 Clean & Jerk for time 135/95

STRENGTH

High Hang Clean + Low Hang Clean + Power Jerk
2x[1+1+1] @50,55,60,65%
Clean Pull + Clean
2x[1+1] @70,75%
Clean
4×1 @80+%

Jerk
3×1 @50,55,60,65,70,75,80,85%

Front Squat 3×5 @75%

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