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CrossFit Programming for the week of Nov 18

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Monday
Workout of the Day

“Tommy Mac”
2 Rounds For Time
10 Burpees
12 Thrusters 115/75 lb
10 Burpees
12 Power Snatches 115/75 lb
10 Burpees
12 Push Jerks 115/75 lb
10 Burpees
12 Hang Squat Cleans 115/75 lb
10 Burpees
12 Overhead Squats 115/75 lb

LAB RATS
Accumulate 6min hanging from both hands on the rig
Everytime you drop perform 30 cal assault bike + 30 push ups

STRENGTH
Power Clean + Clean +Power Jerk + Jerk
1x[2+2+2+2] @60,65% 4x[2+2+2+2] @70%
 
1st course
Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep EMOM x 5 min (80%)

Tuesday
Workout of the Day

Deadlifts
5-5-5-5-5 progressive loading
Every 2 min

Every Minute on the Minute for 12 min
M1, 20/15 Calorie A Bike
M2, 20 Ab Mat Sit Ups or GHD
M3, 10 Dual Russian Swings

LAB RATS
2 Rounds, repeatability test
50 Toes to Bar
25 Power Cleans 135/95
1:1 work:rest

STRENGTH
 
Snatch
2x2 @65,70,75%

Clean
2x2 @60,65,70%
 
Snatch Pull
2x3 @70,75,80%
 
Back Squat
2x3 @55,60,65%

Wednesday
Workout of the Day

As Many Reps As Possible In 4 Minutes
15 Box Jumps Overs 24/20
21 Pull ups
Max Calorie Assault Bike
Rest 4:00
 As Many Reps As Possible In 4 Minutes
21 Box Jump Overs 24/20
15 Chest to Bar Pull Ups
Max Calorie Assault Bike
Rest 4:00
 As Many Reps As Possible In 4 Minutes
27 Box Jump Overs 24/20
9 Strict Pull Ups
Max Calorie Assault Bike

-Score Total Assault Bike Calories

LAB RATS
EMOM x 10 min
M1, 25 push up
M2, 10 D-ball over the shoulder 150/100

STRENGTH
Snatch
1x2 @60,65% 4x1 @70%

Clean & Jerk
1x2 @60,65% 4x1 @70%

Med. Grip Pull
4x2 @80%

Back Squat
4x2 @65%

Thursday
Workout of the Day

As Many Reps as Possible in 20 Minutes
4-8-12-16-20-24……
Calorie Row
Alternating Dumbbell Snatches (50/35)

Calorie Row
Dumbbell Goblet Front Squats 50/35
Reset rower each round
Finish: 8’s= 48,12’s=96,16’s= 160,20’s= 240,24’s= 336, 28’s= 448

LAB RATS
6 Rounds
5 Muscle Ups + 1 Dip 
10 Power Cleans 155/105 (Touch and go reps, no more than 2 sets!)
50’ Handstand Walk
*  1:2

STRENGTH
Snatch
2x3 @50% 4x2 @60%

Clean & Jerk
2x2 @50% 5x1 @60%

Back Squat
4x2 @60%

Friday
Workout of the Day

Strict Press
5-5-5-5-5 progressive loading
Every 2 min
 
5 Rounds For Time:
50 Double Unders
25 Shoulder to Overhead 75/55

LAB RATS
3 Rounds (1:1) 
30 Wall Ball 20/14
20 Calorie Assault Bike
30 Deadlifts (185/225/275) (125/155/185)
20 Calorie Assault Bike
30 Wall Ball 20/14
*alternate rounds with a partner

STRENGTH
E7MOM x 3
500m Row
8 Bench Press 65%
500m Row
4 Bench Press 75%

4 rounds of:
10 straight arm pulls
10 post flyes
10 ext. rot.
10 gh raises

Saturday
Workout of the Day

Back Squat
5x5 @ 75%

“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
 
The challenge is to do all reps unbroken

LAB RATS
4 Sets for quality
10 Strict TTB
15 Bench row (Each Arm)
25 Sit Ups

STRENGTH
Mock Meet
Snatch Pull + Snatch
1+1 ascending weight until ready to test

3 attempts at Snatch

Clean Pull + Clean + Jerk
1+1+1 ascending weight until ready to test

3 attempts at Clean & Jerk

Sunday
Workout of the Day

6 Rounds
On the 3:00:
20/14 Calorie Row
40 Double Unders (Today sub 80 singles)
5 Double Kettlebell Front Squats 53/35’s
Score each round
 
RX+ 70/44’s KB’s

STRENGTH

Snatch Pull + Snatch + Snatch Balance
1+1+1 adding weight each lift, just a warm up to 60%
 
Snatch Pull to contact + Snatch Pull + Snatch w/ squat
1x[1+1+2] @65,70% 3x[1+1+1] @75%
 
Snatch 
4x1 @80%
 
Jerk Werk, develop that catch
1x3 @50,55,60% 1x2 @65,70% 2x1 @75%
 
Front Squat
5x3 @75%
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