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CrossFit Programming for the week of Dec 2

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Monday
Workout of the Day

For Time
15-12-9 reps
Front Squats 95/65
Burpees
Rest 3:00
12-9-6 reps
Front Squats 135/85
Lateral Burpees Over the Bar
Rest 3:00  
9-6-3 reps
Front Squats 185/125
Bar Facing Burpees

LAB RATS
On a running clock…..
"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Muscle Up
10 Hang Power Cleans 135/95lbs
*Scale muscle ups to C2B Pull ups or jumping ring muscle up
 
start "Power Amanda" at the 20:00 mark
9-7-5 reps for time of:
Muscle Up
Power Snatch 135/95lbs
*scale muscle up to ring dips or jumping ring muscle up

STRENGTH
Power Clean + Front Squat + Jerk + Front Squat
1x[2+2+2+2] @50,55,60% 1x[2+3+2+0] @65,70%
 
Clean + Jerk
4x[2+2] @75%
 
Snatch From Blocks
2x2 @60,65,70% 4x2 @75%

Tuesday
Workout of the Day

Bench Press
5-5-5-5-5
Progressive

For Time
Row 2000m
Benchmark test

LAB RATS
"The Seven"
7 rounds for time of:
7 HSPU
7 Thruster 135/95 lbs
7 Knees to elbows
7 Deadlift 245/165 lbs
7 Burpees
7 KBS 2/1.5 pood
7 Pull Up

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%

Wednesday
Workout of the Day

3 Rounds
1:00 Bike Calories
Rest :30
1:00 Farmer Carry 70’s/53’s
Rest :30
1:00 Sandbag Over Shoulder 100/70
Rest :30
1:00 Box Jumps 24/20”
Rest :30
Scoring
Bike Calories = 1 rep
Farmers carry every 20’ = 1 rep
Sandbag over shoulder each rep = 2 reps
Box Jump= 1 rep

LAB RATS
7 Rounds
250m A. Runner
15 GHD Sit Ups
5 Clean and Jerk 205/135
1:1 work:rest

STRENGTH
Hang Power Snatch
1x3 @60,65,70% 4x2 @75%

Snatch Balance
1x2 @60,65,70,75,80,85%

Power Clean + Power Jerk
1x2 @60,65,70% 4x2 @75%

Thursday
Workout of the Day

For Time
4 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Then, 3 Rounds…
15 Kettlebell Swings 53/35
15 Knees to Elbows
Then, 2 Rounds …..
20 Wallball 20/14-10/9
30 Ab Mat Sit Ups
Then, 1 Round…..
50 Burpees

LAB RATS
Weight vest
5 Rounds of “Cindy”
50 Calorie Row
5 Rounds of “Cindy”
50 Dumbell Cleans 50/35's
5 Rounds of “Cindy”
100 Double Unders
5 Rounds of “Cindy”

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%

Friday
Workout of the Day

Front Squat
5-5-5-5-5
Progressive

Every 3:00 x 5 Rounds
12/9 Calorie Bike
30 Double Unders
10 Alternating Dumbbell Box Step ups 20’ Box 50s/35s

LAB RATS
3 Sets
10 Ring Rows
25 Push ups, elbows close to sides

STRENGTH
Back Squat
5x5 @75%

As high as you can strict pull ups
5x5

Strict Press
5x5 @75%

Saturday
Workout of the Day

“300”
For Time
25 Pull ups
50 Deadlifts  135/85 
50 Push ups
50 Box jumps 24/20
50 Floor wipers” L-1, R-2 …….
50 Single arm kettlebell “clean and press” 35/20 (25 L/R each arm)
25 Pull ups
for a total of 300 reps
 You may alternate hands as needed on KB clean and jerk to achieve 25 on each side
Floor wipers are 1 count with heels touch the ground in the middle B/T reps

STRENGTH
Hang Power Snatch
1x3 @65,70% 3x3 @75%
Squat + Jerk 
1x[2+2] @70,75% 4x[2+1] @80%
Clean from Box
1x2 @70,75% 4x2 @ 80%
Strict Press
4x4 @ 70%

Sunday
Workout of the Day

For Time
27-21-15-9
Calorie Row
Dumbbell Strict Press 35s/20s
80′ Dumbbell Walking Lunges with 35s/20s after each set

STRENGTH
Clean and Jerk
1x[1+2] @70,75% 4x[2+1] @85%
Clean Pull
4x3 @90%
Hang Snatch
1x3 @60,65% 4x3 @70%
Back Extensions
3x10 w/45lbs
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