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CrossFit Programming for the week of Nov 25

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Monday
Workout of the Day

Competitive
For Time
15-12-9-6-3 
Pull up
Clean and Jerk 135/85
Push Up

Fitness
5 Rounds For Time
10 Jumping Chest to Bar
10 Muscle Clean and Strict Press
10 Push Up

LAB RATS
10 Rounds of:
3 Muscle Ups
6 Strict Handstand Push Ups
30 Double Unders

STRENGTH
Snatch Balance
1x1 @60,65,70,75,80%
 
Snatch from Blocks
1x2 @60,65,70% 4x2 @75%
 
Snatch Pull
5x3 @100%

Tuesday
Workout of the Day

Partners
For Time:
Row 100 Calories
100x Ground to Overhead w/ 45/25lbs plate
100x Ab Mat Sit Ups
100x Kettlebell Swings 53/35
100x Burpees
Partition work with partner as needed
Must complete a movement before moving onto the next

LAB RATS
5 Rounds
7 D-Ball over the shoulder 150/100#
14 Cal. Ski Erg

10 Minutes
Bike Max Calories

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%

Wednesday
Workout of the Day

Back Squat
5-5-5-5-5
Progressive loading
 
EMOM x 12min
M1, 20 Wallball
M2, 10 Alternating KB reverse Lunge 53/35's
M3, :40 Forearm Plank Hold

LAB RATS
"DT"
Five rounds for time of:
12 Deadlft 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105

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

Snatch 
4x3 @75%

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

Thursday
Workout of the Day

Competitive
For Time
30 Toes to Bar
40 Dumbbell Snatches 50/35
50 Box Jump Overs 24/20
40 Dumbbell Snatches
30 Toes to Bar
 
Fitness
For Time
30 Sit Ups
40 Kettlebell Swings 53/35
50 Box Jump
40 KBS
30 Sit Ups

LAB RATS
5 Rounds
20 cal Assault Bike
10 Bench Press 155/105
5 Strict C2B Pull Ups
 
Accessory
3 Rounds:
For Quality
10 Bar Dips
25 Banded Pull Aparts
10 Dumbbell Stiff Legged Deadlifts
25 AbMat Sit ups
* 15 Minute Cap

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%

Friday
Workout of the Day

Competitive
5 Rounds of:
15 Burpees + 7 Bar Muscle Ups
 
Right into…

5 Rounds
15cal bike + 250m row
250m Row

Fitness
5 rounds of:
10 burpee + 10 Jumping Bar Muscle Up
then
5 rounds of:
10 cal bike + 250m row

LAB RATS
5 rounds of
50’ Handstand Walk
5 Ring Muscle Ups

STRENGTH
Power Clean + Power Jerk
1x[3+3] @60,65,70%

Jerk
1x2 @70% 4x2 @75%

Clean Pull
5x3 @80%

Saturday
Workout of the Day

Competitive
10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean and Jerks 155/105 
5 Pull Ups
10 Push Ups
15 Air Squats
Perform one clean and jerk followed by round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats) followed by 2 clean and jerks. Repeat, adding another clean and jerk each round.

Fitness
15 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

STRENGTH
Hang Power Snatch
1x3 @65,70% 3x3 @75%

Squat + Jerk 
1x[2+2] @70,75% 4x[2+1] @80%

Clean from Blocks
1x2 @70,75% 4x2 @ 80%

Sunday
Workout of the Day

Competitive
For Time
50/40 Assault Bike Calories
30 Sandbag Over the Shoulder 100/70
20 Devils Press 35/20’s 
100’ Single Arm Overhead Walking Lunge w/ KB/DB (53/35) (50’ turn around switch hands)
 
Fitness
For Time
500m Run
30 Muscle Cleans 95/65
20 Kettlebell Swings 53/35
100' Walking Lunge

Accessory
3 Rounds
:10 Second Hanging L-Hold
20 Sit Ups (No Ab Mat hands behind head)
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
15 Minute Cap

STRENGTH
Clean and Jerk
1x[1+2] @70,75,80% 4x[2+1] @85%
 
Clean Pull
4x3 @90%
 
Hang Snatch
1x3 @60,65% 4x3 @70%
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