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CrossFit Class, Extra Strength and Weightlifting Programming for the week of November 7 2016

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We are beginning a 12 week squat program this week!!!! You will be responsible to perform the exercises on your own at any time and day during the week, the programming days will be posted to Monday and Wednesday Extra Strength. A Hatch Squat calculator can be found on the Above All Animals Community group on Facebook. Good luck everybody.

Monday
CLASS

EMOM for 30 min
M1, 5 Burpee Box Jump + 5 Push Press @ 75% of strict press
M2, 5 Pull ups + 5 Toes to Bar
M3, 50 Double Unders

EXTRA STRENGTH
1. Hatch Squat week 1 day 1

2. 5 rounds not for time of:
10 Dips
10 Ring Row
Max L-sit hold

Tuesday
CLASS

A. Power Clean
5 x 3 @ 80%

B. 21-15-9 reps of:
Cleans 135/95lbs
Burpee over the bar

WEIGHTLIFTING
1. Snatch Pull + Power Snatch + Snatch
6 x [2+1+1] @ 75-80%

2. Power Jerk + Jerk
6 x [2+1] @ 75-80%

3. KB Bench Row
4 x 10 per arm AHAP without cheating

Wednesday
CLASS

10 rounds for time of:
7 Sumo Deadlift High Pull 95/65lbs
7 Front Squats 95/65lbs
7 Shoulder to Overhead 95/65lbs

EXTRA STRENGTH
1. Hatch Squat week 1 day 2

2. “Lynne”
Five rounds for max reps of:
Bench Press body weight
Pull ups

rest as needed between sets

Thursday
CLASS

Clean
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.

WEIGHTLIFTING
1. High Hang Snatch + Low Hang Snatch
10 x [1+1] @ 80%
perform a set E2MOM

2. Snatch Pull + Snatch + Snatch Balance + Overhead Squat
2 x (70,75,80,85%)

3. Back Extension
3 x 10 @ 45lbs

Friday
CLASS

Remembrance day wod, Lets all get after this one!!
“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

When you are suffering through this workout, remember what others do for us. This workout is named after Canadian Soldier Andrew Nuttall. He trained at CrossFit Vancouver, served our country in the pursuit of world peace. Rest is peace Andy Nutts.

STRENGTH
Make up on missed components

BARBELL CLUB

We will be doing prep for Battle in the Barracks

Saturday
CLASS

AMRAP in 20 min of:
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
20 pulls on the rower

Score is total calories rowed.
*Scale to 1 round of “Cindy”

WEIGHTLIFTING

Open to everybody, Just learning to lift or ready rock!!

Sunday
CLASS

A. E2MOM x 10 rounds (20 minutes)
5 Deadlft @ 70%
3 Thrusters @ 80%

WEIGHTLIFTING
announced the day of

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