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CrossFit Above All Programming for the week

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Monday
CLASS
A. Front Squats + Stric Pull up
5×5+5 @75%+as high as possible
B. 3 rounds for time:
15 Man Makers 50/35
15 Toes to Bar

STRENGTH
muscle snatch + snatch balance + snatch pull + snatch
1+1+1+1, warming up for snatch waves
Snatch waves
2×1 @(80,85,90%)
Front Squats
5×5 @75%
20 skin the cat
Tuesday
CLASS
A. Bench Press
5×5 @ 75%
B. 5 Rounds for time
5 C2B Pull up
20 Wallball
rx+ ring muscle up
 
STRENGTH
For time:
Row 1000m
then
2 rounds of:
100′ yoke walk 400/300
100′ d-ball walk 150/100, deadlift every 10′
then
Row 1000m
30 Clean & Jerk 225/135
Wednesday
CLASS
A. Step Back Lunges
4×8 with 66% of body weight
rx+ 100% of body weight
B. 3 rounds for time:
20 Step Up 
2 Wall worms
25 Sit ups
rx+ 50lbs on step up, 25′ hs walk
STRENGTH
Snatch
1×2 @60,65,70% 8×1 @75+%, no misses, no sloppiness
Clean & Jerk
1×2 @60,65,70% 8×1 @75+%, no misses, no sloppiness
 
100′ walking lung with body weight on your back
33 glute extensions on ghd
Thursday
CLASS
A. Press
5×5 @ 75%
B. AMRAP in 10 min
10 Pull ups
20 Shuttle run
 
STRENGTH
For time:
Row 1000m
then
4 rounds of:
25′ HS walk
25 GHD sit ups
10 dual KB snatch 1.5/1’s
10 strict ttb
then
30 Snatch 185/125
Friday
CLASS
A. Back Squat
5×5 @75%
B. 3 rounds for time:
10 handstand push up
10 toes to bar
5 hang power clean @65%
STRENGTH
muscle clean + power clean + squat + jerk
1+1+1+1, warming up for c&j waves
Clean & Jerk waves
2×1 @(80,85,90%)
Back Squat
5×5 @75%
3 min ring FLR
Saturday
CLASS
2 Rounds for time:
6 Burpees
12 Thrusters 115/75
6 Burpees
12 Power Snatch 115/75
6 Burpees
12 Push Jerks 115/75
6 Burpees
12 Hang Squat Clean 115/75
6 Burpees
12 Overhead Squat 115/75
STRENGTH
Snatch High Pull + Power Snatch + Squat
1×1+1+1 @50,55,60,65,70%
Snatch + Hang Snatch
5×1+1 @75%
Deficit Snatch Pull
5×3 @120%
50 Pull ups
Sunday
CLASS
“12.3” 18 min AMRAP
15 Box jumps 24/20″
12 Push press 115/75lbs
9 Toes to bar
STRENGTH
Power Clean + Hang Squat Clean + Jerk
1×1+1+1 @50,55,60,65,70%
Hang Clean + Jerk
5×2+1 @75%
Clean Pull + Box Jump
5×3+5 @90%+40″
50 HSPU

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