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CrossFit Programming for the week of Aug 19 2019

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Monday
ALL LEVELS

Run 1 Lap
100 Double unders
Run 1 Lap
80 Wallballs
Run 1 Lap
60 Burpee Jump and touch 6” target
Run 1 Lap
40 Ball slams 30/20
Run 1 Lap
20 Toes to bar

STRENGTH
for time:
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press 65%
Deadlifts 65%

4 rounds of:
5 strict high pull ups
10 straight arm pulls
10 tricep extensions

Tuesday
ALL LEVELS

Skill
15 minutes
Handstand push up progressions
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

WOD
3 Rounds For Time
10 Shoulder to overhead 115/75
10 Box jumps 24/20
10 Handstand push ups
10 Box Jumps
10 Bar Dips
10 Box jumps 

STRENGTH
Power Clean + Clean
1x2+2 @60,65% 2x2+2 @70% 5x1+2 @75%

Snatch Pull to contact + Snatch high pull + Fast Snatch
1x1+1+2 @60,65% 2x1+1+2 @70% 2x1+1+1 @75% 4x1+1+1 @80%

Back Ext.
3x10 w/45lbs+

Wednesday
ALL LEVELS

Power clean 3-3-3-3-3

Front squat 2-2-2-2-2 

Squat clean 1-1-1-1-1
New set every 2:00
2:00 Transition between exercises
(tip: target 1rm clean with 2rm front squat today)

Accessory
3 Rounds
25 AbMat Sit-Ups
25 Hip Extensions
25 Band Pull Aparts
25s L-Sit Hold
25 Banded Good Mornings
15 Minutes cap

STRENGTH
Power Drop Snatch
6x1 @50%

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

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

Back Squat, not for competitors
3x5 @75%

Thursday
ALL LEVELS

EMOM x 10 minutes
5 Deadlifts 60% + 10 Wallballs

*Rest 5 minutes

10-8-6-4-2
Thrusters 135/95
50-40-30-20-10
Double unders
*This should be fast and unbroken! Try and push the transition between movements!

STRENGTH
Snatch high pull + Fast Snatch
1+1…. Until you feel snappy and ready 

Snatch  
1x1 @50,55,60,65% 5x1 @70%

Power Clean + Squat + Jerk
1+1+1…. Until you feel ready

Clean & Jerk
1x1 @50,55,60,65% 5x1 @70%

Clean Pull, not for competitors
5x3 @85%

Friday
ALL LEVELS

As Many Rounds As Possible In 12 Minutes
12 Lateral Barbell Burpees
9 Power Snatches 95/65
12 Pull-ups

rx+ 6 bar muscle ups, not pull ups

Accessory
3 rounds of
10 straight arm pulls
10 tricep extensions
10 bicep curls

STRENGTH
Row 1000m for time
then
4 rounds of
5 hspu from hands on box
10 post flyes
10 gh raises

4 rounds for maximum swole
10 Lateral raise
10 Straight arm pulls, on lat pulldown
10 Bicep Curls
10 Tricep Ext.
then
Row 1000m for time

Saturday
ALL LEVELS

Running DT
5 Rounds 
For Time:
Run 1 Lap
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push jerks

STRENGTH
Full Clean + Front Squat + Jerk
1x2+2+2 @60,65% 2x2+2+2 @70% 1x1+2+1 @75% 5x1+1+1 @80%

Power Snatch
1x2 @60,65% 2x2 @70% 3x2 @75%

Back Extension
3x10 AHAP

Sunday
ALL LEVELS

For Time
10 Bench Presses 135/95
10 Strict Pull Ups
Max Thrusters 95/65

continue until you’ve completed 100 thrusters

STRENGTH
Clean & Jerk
1x2 @60,65% 2x2 @70% 4x2 @75%

Snatch from blocks
1x2 @60,65,70% 2x2 @75% 3x2 @80%

Squat
3x3 @85%
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