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CrossFit Programming for the week of Aug 26 2019

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Monday
ALL LEVELS

AMRAP in 8 min
2,4,6,8… etc.
Strict HSPU
Strict Pull Ups
 
*Rest 2 minutes
 
AMRAP 8
2,4,6,8… etc.
Kettlebell swings 2/1.5
Toes to Bar

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%
 
Snatch
3 waves of 1 rep at(80,85,90%)
 
Back Squat
3x5 @75%
 
LAB RATS
3 Rounds
As Many Calories as Possible in 4 Minutes
Bike for Calories
On the 0:00 – 10 Dumbbell Power Snatches 50/35
On the 1:00 – 8 Dumbbell Power Snatches
On the 2:00 – 6 Dumbbell Power Snatches
On the 3:00 – 4 Dumbbell Power Snatches
Rest 4:00 between rounds

Tuesday
ALL LEVELS

Back Squats
Every 2 min on the min x 5
3 reps, ascending in weight each round

Front Rack Kettlebell Reverse Lunges
Every 1:30, 12 reps (6 per leg) x 3 rounds

Alternating Tabata x 16 Total Intervals
Front Squat 45/35
Double Unders
Score total reps

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 1 rep at(80,85,90%)

Front Squat
3x5 @75%

LAB RATS
For time:
60 Double Unders
6 Muscle Ups
6 Squat Clean Thrusters
50 Double Unders
5 Muscle Ups
5 Squat Clean Thrusters
………..
10 Double Unders
1 Muscle Up
1 Squat Clean Thruster

Wednesday
ALL LEVELS

For time:
10 Clean & Jerk 135/95lbs
1 Round of "Cindy"
9 Clean & Jerk
1 Round of "Cindy"
8 Clean & Jerk
.........
1 Clean & Jerk
1 Round of "Cindy"

"Cindy" is:
5 Pull ups
10 Push ups
15 Air squats

STRENGTH
Snatch Balance
2x1 @60,65,70,75,80%

Snatch from Blocks
1x2 @60,65,70% 4x2 @75%

Snatch Pull
5x3 @100%

LAB RATS
3 Sets
3 x AMRAP in 3 Minutes
Assault Bike Calories 
Rest :30

3 x AMRAP in  3 Minutes
3 Squat Cleans 135/85
6 Box Jump Overs 24/20
9 Ball Snatch 30/20
Rest :30
*Pick up where you left off

Alternate between each piece

Thursday
ALL LEVELS

For time:
21 deadlifts 225/155
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

STRENGTH
Power Clean to Front Squat + Jerk
1x1+1 @50,55,60,65,70% 8x1+1 @75%

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

Back Squat + Box Jump
3x3+5 @85%+40"

LAB RATS
As Many Rounds And Reps As Possible In 25 Minutes
100m Farmers Carry 70/50 (DB or KB)
10 Dball Clean 150/100
200m Sled Drag 45/25
2 Rope Climbs

Friday
ALL LEVELS

Bench Press
Every 2 min on the min x 5
3 reps, ascending in weight each round

For Time
10-9-8-7-6-5-4-3-2-1
Strict Pull ups
100m Run
20-18-16-14-12-10-8-6-4-2
Push ups
100m Run

Example: 10 strict pull-ups, run 100m, 20 push-ups, 100m, 9 strict pull-ups….

STRENGTH
Power Snatch to Squat, set the bar high
1x1 @50,55,60,65,70% 8x1 @75%

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

Med. Grip Pull
5x3 @90%

LAB RATS
For time:
Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Front Squats 135/95lbs
10-9-8-7-6-5-4-3-2-1 

E5MOM x 5
Max reps KBS 2/1.5
Max reps Pull ups

Saturday
ALL LEVELS

3 Rounds For Time
Run 2 Laps tight
21 Kettlebell Swings 53/35
15 Toes to Bar
9 Bar Dips

STRENGTH
Power Snatch + Snatch + Snatch Balance
2x[1+1+1] @60,65,70%

Snatch 
4x3 @75%

Power Clean + Squat + Jerk
2x[2+2+2] @60,65,70% 4x[1+2+1] @75%

Sunday
ALL LEVELS

As Many Rounds As Possible In 25 minutes
20 Calorie Row/Bike
40 Double unders
80’ Walking lunge
100m Kettlebell Carry
 
(On the 100m Double Dumbbell Carry)
First 50 meters – One KB overhead, one KB front rack.
Second 50 meters – Same as first 50m, but changing sides.

STRENGTH
Muscle Clean + Hang Clean + Clean
1x1+1+1 @40,45,50,55,60,65,70%
 
Clean
6x3 @75-80%
 
Power Snatch + Snatch Balance + Snatch
1+1+1 @50-max, 5% per set
 
4 rounds of:
5 strict C2B pull ups
10 straight arm pulls
10 tricep extensions
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