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CrossFit Above All Workouts for the Week of December 7 2015

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MONDAY
COMPETITIVE

Every minute on the minute for 24 minutes:
M1, 30 Double Unders + 10 Pull-Ups
M2, 10 Burpee Box Jump Overs 24/20″
M3, 12 Push Press 115/75lbs

FITNESS/FREETRIAL

EMOM for 24 min
M1, Max skips in 0:50
M2, 10 Ring rows
M3, 10 Push Press/Push ups

STRENGTH

A. Snatch Grip Push Press + 2 OHS
-Work up to a heavy single for the day!

B. Hang Snatch
-5 x 3 reps @ 75% of 1RM snatch
(Keep the bar above the knee, you can choose high hang or lower hang position but bar must stay above the knee. Do all 3 reps without dropping the barbell!)

C. Bench Press
5-5-5-5-5
increase weight each set

D. Negative Pull up
0:05 descent 10 x 5

TUESDAY
COMPETITIVE
A. For time:
10 Power Clean @ 35%
10 Toes to Bar
10 Power Clean @ 45%
10 Toes to Bar
10 Power Clean @ 55%
10 Toes to Bar
10 Power Clean @ 65%
10 Toes to Bar
10 Power Clean @ 75%
10 Toes to Bar
10 Power Clean @ 85%
10 Toes to Bar

FITNESS
6 Rounds for time:
20 Russian Kettlebell Swings
20 Ab Mat Sit Ups

FREE TRIAL
5 Rounds for time:
20 Air Squats
15 Ab Mat Sit Ups

WEIGHTLIFTING
A. Snatch 5 x 2 @ 85%
B. Clean and jerk 5 x2 @ 80%

STRENGTH
A. Front Squats
10 x 3 reps 75% of 1RM

B. Back Squats
3 x 3 reps 75% of 1RM

C. Kipping Pull ups
5 x 10

D. Dips
10 x max unbroken

WEDNESDAY
COMPETITIVE/FITNESS/FREETRIAL

Extensification “Total”
A. Back Squat
12RM

B. Strict Press
12RM

C. Deadlift
12RM

STRENGTH
A. High Hang Squat Cleans
5 x 3 reps 75% of 1RM

B. Deadlift
10-9-8-7-6-5-4-3-2-1
Ascending weight each set

C. False grip hang or beat swings
3 min total or 25 swings

THURSDAY
COMPETITIVE

A. 10 min EMOM
M1, 10 Strict chest to bar pull ups
M2, 20 Perfect push ups

B. 20-15-10-5 Reps For Time:
Box Jumps 24/20
KB Swings 1.5/1 pood
Air Squats
Ground To Overhead 95/65

FITNESS/FREETRIAL
A. 10 min EMOM
M1, 10 Ring rows
M2, 10 Perfect Push ups

B. 14-12-8-4 Reps For Time:
Box Jumps
KB Swings
Air Squats
Shoulder To Overhead

STRENGTH
A. Chest to Bar Pull Up
10 x 5

B. Dips
10 x 5

C. Handstand stepd to a plate or hold
150 or 3 min total

D. Front Lean Rest
2 x 3min

FRIDAY
COMPETITIVE

A. Muscle up Technique or 15 x 2 Muscle ups
15 minutes

B. Bear Complex E5MOM x 5 rounds
The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. Perform a new set every five minutes on the minute. Your score is the maximum weight you can use to perform an entire set without setting the bar on the ground.

FITNESS/FREETRIAL
A. 14 min EMOM
M1, 5-10 Muscle up transitions with feet on the floor
M2, 5-10 Deep dips

B. Bear Complex E5MOM x 5 rounds
The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. Perform a new set every five minutes on the minute. Your score is the maximum weight you can use to perform an entire set without setting the bar on the ground.

BARBELL CLUB
redo past Open workout

STRENGTH
A. Snatch
2,2,1,1,1,1,1
*Working up to a heavy single for the day!

B. Strict Press
10-9-8-7-6-5-4-3-2-1

C. Front Squat
2,2,1,1,1,1,1
*Working Up to a heavy single for the day!

SATURDAY
COMPETITIVE

Power 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 Clean & Jerk so you can have an idea how heavy to be.

FITNESS
American Kettlebell Swings
5 Reps EMOM x 5 min (light)
4 Reps EMOM x 5 min (heavier)
3 Reps EMOM x 5 min (heavier)
2 Reps EMOM x 5 min (heavier)
1 Rep every 0:30 x 5 min (heavier)

FREE TRIAL
Russian Kettlebell Swings or Kettlebell Deadlifts
5 Reps EMOM x 5 min (light)
4 Reps EMOM x 5 min (heavier)
3 Reps EMOM x 5 min (heavier)
2 Reps EMOM x 5 min (heavier)
1 Rep every 0:30 x 5 min (heavier)

SUNDAY
A. Pull up Conga line, in groups of 6 or less
Kipping allowed, advanced do strict

B. As many reps as possible in 18 min
15 Deadlift 155/115
10 Wallball
10 Box jump 24/20″
15 Deadlift 155/115
20 Wallball
20 Box jump
15 Deadlift 155/115
30 Wallball
30 Box jump
15 Deadlift 155/115
40 Wallball
40 Box jump
Max Muscle ups or Chest to bar pull ups

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