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CrossFit Programming for the week of Nov 12

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Tuesday
Workout of the Day

As Many Rounds and Reps as Possible in 18 Minutes
30 Double Unders
10 Double Kettlebell Power Cleans 
30 Double Unders
10 Double Kettlebell Front Squats
30 Double Unders
10 Double Kettlebell Push Presses
30 Double Unders
10 Double Kettlebell Reverse Lunges
30 Double Unders
10 Double Kettlebell Thrusters

Kettlebells: 53/35’s May Sub Dumbbells: 50’s/35’s
Sub 60 Singles for 30 Double Unders

LAB RATS
40 Deficit HSPU
50 HSPU 

In a team of 4
Run 2 miles on the truform runner Alternating 30 second sprints
*Essentially this is 30 seconds sprint, 1:30 off until the team completes 2 miles!  

STRENGTH
Power Snatch
3x2 @60,65,70%
Power Clean & Jerk
3x2 @60,65,70%
20 minutes ofmobility and muscle care

Wednesday
Workout of the Day

Bench Press
5 x 5 @75% or ascending
New set every 2:00

Tabata
Row Calories
Rest 1:00
Hand Release Push ups
Rest 1:00
CTB Pull ups
 
Spend an entire tabata (8x :20 on/ :10 off)
Score total calories + reps
 
LAB RATS
2 Rounds of unbroken reps
25 Toes to Bar
50 Wall Ball

STRENGTH
Snatch
1x2 @57,62,67,72%
Snatch
1x1 @77,82,87,92,97,102+% no more than three misses at any number
Snatch Pull
5 x 3 @90%
Back Extensions
3 x 10 w/55lbs

Thursday
Workout of the Day

For Time
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Burpees
10-8-6-4-2: Deadlifts 245/165

Accessory
5x5 strict press @75%

3 rounds
10 bicep curls
10 tricep ext.
25 sit ups

LAB RATS
Isabel
30 Snatch for time 135/95

STRENGTH
Clean and Jerk
1x2 @57,62,67,72%
Clean and Jerk
1x1 @77,82,87,92,97,102+% no more than three misses at any number
Clean Pull
4 x 3 @ 90%
Back Squat
4 x 3 @80%

Friday
Workout of the Day

5 Rounds:
As Many Calories as Possible in 4 Minutes:
15/12 Calorie Assault Bike
25 Air Squats
Max Cal Row
rest 4 min between rounds

Accessory
5x5 back squat @75%

3 rounds
10 knee ext.
10 hammy curls
1 min plank per side

LAB RATS
Grace
30 Clean & Jerk for time 135/95

STRENGTH
Snatch Pull + Snatch High Pull + Power Snatch + OHS
2x[1+1+2+1] @60,65,70,75%
Overhead Squat w/5 sec pause at bottom
1x1 @90,95,100,105% of snatch
Clean from the blocks
2x2 @60,65,70,75%
Back Extension 
3x10 w/85lbs

Saturday
Workout of the Day

For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans 165/110
20-18-16-14-12-10-8-6-4-2
Push ups
 
Accessory
3 rounds
1 yoke walk
1 dball carry 150/100
1 sled push
1 farmer carry

LAB RATS
For time:
30-24-18 GHD sit up
15-12-9 D ball over shoulder

STRENGTH
Power Clean
2x3 @65,70,75%
Squat+Power Jerk
1x[2+2] @65,70% 4x[2+2] @75%
Med Grip Pull
4x3 @80%
Back Squat
5x3 @80%

Sunday
Workout of the Day

For Time
21 – 15 – 9
Bike for Calories
Box Jumps 24/20

Immediately into….

21– 15 – 9:
Kettlebell Swings 53/35
Walking Lunge w/ single kb

Immediately into…

21 – 15 – 9:
Kettlebell Goblet Squats (53/35)
Knees to elbows

Score total time

STRENGTH
Power Snatch + Snatch
1x[2+1] @65,70% 4x[1+1]
Snatch Pull
4x3 @100%
Clean + Squat + Jerk
1x[1+3+1] @65,70% 3x[1+3+1] @75%
4x10 straight arm pull downs
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