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CrossFit Programming for the Week of Dec 9

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Monday
Workout of the Day

As Many Rounds and Reps as Possible in 4 Minutes
21 Pull ups
21 Hang Power Cleans 95/65
21 Burpees
4:00 rest
As Many Rounds and Reps as Possible in 4 Minutes
15 Toe to Bar
15 Hang Power Cleans 135/85
15 Burpees
4:00 rest
As Many Rounds and Reps as Possible in 4 Minutes
9 Chest to Bar Pull Ups
9 Hang Power Cleans 185/105
9 Burpees

LAB RATS
For time:
21-15-9 reps for time
L-arm KB snatch 1.5/1 pood
R-arm KB snatch
GHD Sit Ups
 
STRENGTH
Snatch Pull + Hang Snatch Power + Snatch
1x[1+2+1] @65,70% 4x[1+1+1] @75+%
Snatch Pull  
5x3 @85%
Power Clean  
2x3 @65,70,75% 4x2 @80%

Tuesday
Workout of the Day

Bench Press
3-3-3-3-3
Progressive

For Time:
15-12-9 Thrusters 135/95
9-6-3 Bar Muscle Ups

LAB RATS
Complete as many rounds as possible in 15 minutes of:
15 Cal. Ski Erg
100' farmers carry
20 dumbbell front squats
50/35's

STRENGTH
Jerk Werk
1x3 @60,65,70%
Jerk Waves
3x1 @(75,80,85++%) if you miss wave back up
Back Squat
5x5 @75%

Wednesday
Workout of the Day

Sumo Deadlift
3-3-3-3-3
Reset each rep (singles but no drops from the top)
Progressive
As Many Reps as Possible in 7 Minutes
Wallballs 20/14
 On the Minute – 5 Deadlifts (225/155)
Start workout w/ 5 Deadlifts
Score Total Wallballs

LAB RATS
5 rounds for time of:
15 hang power snatch 75/55
30 push ups
 
Row intervals
10 x 200m (1:2 work:rest)

STRENGTH
Snatch Balance
1x2 @65.70,75,80,85,90%
Power Snatch + Snatch
1x[2+2] @65,70% 4x[1+2] @75%
Snatch  
4x1 @80+%

Thursday
Workout of the Day

Every 4:00 For 5 Rounds
15/12 Calorie Assault Bike
9 Burpee Box Jumps 24/20″
24 Step Back Lunges
Score time from each interval
Rx+ wear 20/10lbs vest

LAB RATS
E3MOM x 5 rounds
3 Bar Muscle up
5 C2B Pull Ups
7 Toes to Bar
A. Bike to 2:00
rest to 3:00

STRENGTH
Power Clean + Squat
1x[1+1] @65,70,75%
Clean Waves
3x1 @(75,80,85+%)
Clean Pull  
5x3 @90%

Friday
Workout of the Day

For Time
10-9-8-7-6-5-4-3-2-1
Dumbbell Push Press 50/35's
After Each Round:
15 Ab-Mat Sit Ups
21 Double Unders
RX + Handstand Push ups for Push Press
Accessory
3 Rounds For Quality
15 Lat Pulldown
15 Tricep Ext.
15 Hammer Curls
rest
15 Minute Cap

STRENGTH
Row 1000m
4rounds of:
10 bicep curls
10 straight arm pulls
10 gh raise
10 arm rotations both ways
then
Row 1000m again

Saturday
Workout of the Day

“THE CHIEF IS DEAD”
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/85 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/85 lb)
1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. 
Start each 4-minute cycle where you left off on the previous cycle. 
Repeat for a total of 5 cycles. 
Count total rounds and reps completed.

Optimal workout for new CrossFitters, NO Deadlifts

STRENGTH
Muscle Clean + Strict Press
1+1 up to a max
Power Clean + Power Jerk
1x[1+2] @65,70% 4x[1+2] @75%
Clean Pull
5x3 @80%
Back Squat
5x5 @75%

Sunday
Workout of the Day

For Time:
1600m Assault Bike
1200m Row
800' Sled Push 90/45
400' Farmer Carry 53/35’s
Start a new Bike wave every 5:00

STRENGTH
Front Squat
3x5 @70%
Clean from the Blocks
1x2 @60,65,70,75% 4x2 @80+%
Power Snatch
4x2 @80%
Deficit Snatch Pull
5x3 @100%
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