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CrssFit Above All Programming for the week of July 8 2019

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Monday
ALL LEVELS

A. Back Squat
3x3 @85%

B. 5 rounds of:
4 strict weighted Pull ups
8 handstand push ups
12/10 cal. A. bike

STRENGTH
Muscle Clean + Strict Press + Jerk
1+1+1…. AHAP

Power Clean + Jerk
1x1+1 @50,55,60,65,70% 4x1+1 @75%

Clean from Blocks
1x2 @50,55,60,65,70% 4x2 @75+%

Back Squat
3x3 @85%

Tuesday
ALL LEVELS

EMOM x 21 min
m1, 20 Wall Ball
m2, 15 Burpees
m3, 50 Double Unders

STRENGTH
Muscle Snatch + Sots Press + Power Snatch + Snatch
1+1+1…… AHAP

Power Snatch + Snatch
1x1+1 @50,55,60,65,70% 4x1+1 @75%

Power Clean + Front Squat + Jerk
5x1+5+1 @75%

Clean Pull to contact
5x3 @110%

Wednesday
ALL LEVELS

A. Strict Press + Strict Toes to Bar
5x5+5 @75%+slow and controlled

B. "Nancy"
5 rounds for time:
Run one lap(middle of parking lot)
15 Overhead Squat 95/65

STRENGTH
Snatch Balance
1-1-1-1-1-1…. AHAP

Snatch High Pull + Fast Snatch
1x1+1 @50,55,60,65,70% 4x1+1 @75%

Power Clean + Power Jerk
1x1+1 @50,55,60,65,70% 4x1+1 @75%

Deficit Snatch Pull
5x3 @120%

Thursday
ALL LEVELS

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%
1 Reps EMOM x 5 min @85%
*Percentages are suggestions based off of 1RM C&J so you can have an idea how heavy to be.

STRENGTH
Muscle Snatch + Power Snatch + Snatch
1+1+1…. AHAP

Snatch, waves
3x1 @(80,85,90%)

Snatch Pull, first 2 to contact last one high
5x3 @90%

Front Squat 
3x5 @75%

Friday
ALL LEVELS

A. Back Squat
5x5 @75%
 
B. 5 rounds not for time:
10 Heavy Double KBS
5 Strict C2B Pull Up

STRENGTH
Muscle Clean + Power Clean + Clean + Jerk
1+1+1+1….  AHAP

Clean And Jerk waves
3x1 @(80,85,90%)

Clean Pull
5x3 @110%

Pull Ups C2B
5x5 AHAP

Saturday
ALL LEVELS

A. Snatch
1x1 @55,60,65,70,75,80,85,90%
rest 5 min ish

A2. 3 reps in 6 min
find a 1RM

B. CanWest Games Event 5, Bullet Proof

STRENGTH
Muscle Snatch + Snatch Grip Jerk + OHS
1+1+3w/:02 pause at bottom

Snatch Grip Jerk + OHS
1x1+2 @65,70,75,85% 2x1+2 @90% of snatch

Hang Snatch
1x2 @50,55,60,65,70% 4x2 @75%

Power Clean
1x2 @55,60,65,70,75,80%

Sunday
ALL LEVELS

In a team of 3… for time
90 Squat Cleans 225/155/105
90 Muscle Ups/Pull Up
120 Front Squats 205/135/95
120 Chest to Bar Pull Ups/ring row
150 Thrusters 135/95/65
150 Pull Ups/jumping pull up
*Only one partner works at a time! scale to move through at a good pace. ***NO time cap

STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1….. AHAP

Power Clean + Lunge + Jerk
4x1+2+1 @75%

Clean Pull + Clean
1x3+1 @55,60,65,70,75% 4x3+1 @80%

Back Squat + Pull Up
5x5+5 @75%+C2B AHAP
 
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