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CrossFit Programming for the Week of Nov 4 2019

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Monday
Workout of the Day
Back Squat
3-3-3-3-3 E2MOM, progressive loading
 
For time:
400m Run
15 Clean & Jerk 155/105
15 C2B Pull Up
400m Run
12 Clean & Jerk 155/105
12 C2B Pull Up
400m Run
9 Clean & Jerk 155/105
9 C2B Pull Up
 
EMOM x 12 min
M1, Row 15/12 cal.
M2, 10 Front Rack Lunges 50/35's
M3, :40 Plank Hold

STRENGTH
Power Clean + Jerk
1x[2+1] @70,75% 2x[1+2] @80%
Clean & Jerk
2x1 @85,90%
Front Squat
4x3 @85%
Deficit Snatch Pull
4x3 @105%

Tuesday
Workout of the Day

Every 5 min on the min
15/10 cal A. bike
10 box jumps 24/20
10 alt. DB Snatch 50/35
10 toes to bar

LAB RATS
5 Rounds, alternate with a partner
50 Double Unders
5-10 Muscle Ups

*Rest 5 min

5 Rounds, alternate with a partner
5-10 Strict Handstand Push Ups (Scale to kipping)
20 GHD Sit Ups

STRENGTH
Snatch Balance
1x1 @65,70,75,80,85,90%
Clean Pulls
4x3 @110%
4 rounds of:
10 straight arm pull downs
10 Bicep Curls
10 Post Flyes

Wednesday
Workout of the Day

For Time:
100,80,60,40,20 Double Unders
25,20,15,10,5 Wallballs
20,15,10,5 Hand Release Push Ups

LAB RATS
3 rounds for time of:
1,000-m row
50 lunge steps 25% of front squat

STRENGTH
Power Snatch + Snatch
1x[1+1] @70,75% 2x[1+1] @80%
Snatch
2x1 @85,90%
Med Grip Pull
4x3 @ 90%
Back Extensions
3x10 w/65lbs

Thursday
Workout of the Day

GI Jane
For Time:
100 Burpee Pull Ups

LAB RATS
5 Rounds
10 Double KB Snatch AHAP
15 Toes to Bar
60’ Handstand Walk

STRENGTH
5 rounds of:
12 Bench Row
12 Post Flyes
12 GH Raises
5 rounds of:
8 Lat Pulldown
20 Ext. Rot.
20 Terminal Knee Extension/leg

Friday
Workout of the Day

Open WOD

LAB RATS
E3MOM x 10 rounds
15 KBS 2/1.5
10 Pull Ups
max cal Row
rest from 2:00 to 3:00

STRENGTH
Power Clean
1x2 @70,75,80%
Clean From Box
1x2 @80% 4x2 @85%
Squat+Jerk
1x [2+2] @70,75,80% 2x[2+1] @85%
Back Squat
4x3 @85%

Saturday
Workout of the Day

EMOM for 30 min
M1, 5 Burpee Box Jump + 5 Push Press 95/65lbs
M2, 5 Pull ups + 5 Toes to Bar
M3, 50 Double Unders

LAB RATS
3 Rounds
30 Bar Dips

STRENGTH
Power Snatch
1x2 @65,70% 4x2 @ 75%
Snatch Pull
4x3 @ 90%
Front Squat
4x3 @ 70%
Clean and Jerk
1x [2+2] @65,70% 4x[2+1] @75%

Sunday
Workout of the Day

5 rounds for reps:
:45 A. bike cal.
rest :30
:45 Russian swings 53/35
rest :30
:45 Shuttle runs
rest :30
:45 Sit ups
rest :30
rx+ swing 70/53
 
LAB RATS
5 Rounds, alternate rounds with a partner
15 Calorie Assault Bike
8 Strict CTB Pull Ups
 
7 Rounds for time
15 Calorie Row
12 Strict Press 95/65#
9 D-Ball Cleans 100/70
 
STRENGTH
Snatch
1x2 @65,70,75% 6x1 @80%
Clean + Jerk
1x[2+2] @70,75% 4x[2+1] @80%
Snatch Pull
4x3 @85%
Back Extensions
3x10 w/45lbs

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