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CrossFit Programming for the week of Oct 21 2019

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Monday
Workout of the Day

A. Every 1:30 x 5
5-5-3-2-1 Push Press
 
B. As Many Rounds and Reps as Possible in 15 Minutes
30 Double Unders
10 Dumbbell Clean and Jerk 50/35 (5R/5L)
8 Toe to Bar

LAB RATS
E6MOM x5 rounds
50 Double Unders
40 Air Squats
20 Calorie Row
10 Power Clean and Jerks 135/95#
*each round is for time
 
Assault Bike 
1 Minute On/1 Minute Off x 10 minutes (Warm up, hold good pace during on)
1 Minute On/1 Minute EASY x 10 minutes (On bike for the entire duration)
*During the second 10 minutes try to hold the same pace for the ON pace that you did in the beginning! 
 
STRENGTH
Power Clean
1x3 @70,75% 4x3 @80%
Jerk
1x2 @70,75 4x2 @80%
Back Squat
5x3 @80%

Tuesday
Workout of the Day

Every 1:30 x 6 – 1 Squat Snatch (90%)
Rest 4:00
Every 1:30 x 6 – 1 Squat Clean (90%)
Rest 4:00
Choose An Option
For Time
Option A
50 Burpee Box Jumps
or
Option B
50 Burpee Pull ups
or
Option C
30 Muscle ups (Ring)

LAB RATS
AMRAP 10 minutes
21 Kettlebell Swings 1.5/1pood
7 Deficit Handstand Push Ups

10 Rounds w/vest
30 Air squats
20 Push Ups
10 DB Power Cleans 50/35'
*time cap 20min so scale the push ups to keep intensity high

STRENGTH
Sots Press
1-1-1-1-1-1-1-1

Snatch Balance
1x1 @105%

Super set, Bench Press, Bench Row, 
Super Set, Bicep curl, tricep extension, straight arm pull down, GH raises

Wednesday
Workout of the Day

4 rounds of:
As Many Reps As Possible In 3:00
80′ Walking Lunge 
35 AbMat Sit ups
Max Calorie Row
rest 3 minutes

LAB RATS
3 Rounds
50 Double Unders
10 Burpees

Rest 5 min
21-15-9
Toes to Bar
Deadlift 225/155
Box Jumps 24/20”

Rest 5 min
3 Rounds
20 A. bike
10 Burpees

STRENGTH
Power Snatch + Snatch
1x[2+2] @65,70% 4x[2+1] @75%
Hang Power Clean
1x2 @65,70% 4x2 @75%
Push Press
6x3 @70% of Jerk
Back squat
5x3 @75%

Thursday
Workout of the Day

3 Rounds
1:00 Bike Calories
Rest :30
1:00 Farmer carry 70’s/53’s
Rest :30
1:00 Muscle Clean 135/95
Rest :30
1:00 Rope climbs
Rest :30
Scoring
Bike Calories = 1 rep
Farmers carry every 20’ = 1 reps
Muscle Clean each rep = 1 reps
Each rope climb = 4 reps

LAB RATS
For time:
21-18-15-12-9
Overhead Squat 95/65lbs
Pull Up

E4MOM x 4 rounds
21 Kettlebell Swings 2/1.5
15 HSPU
9 Bar Muscle Ups

STRENGTH
Snatch
1x2 @65,70% 4x2 @ 75%
Power Clean
1x2 @65,70% 4x2 @75%
Snatch Pull
4x4 @100%
Front Squat
4x2 @ 80%

Friday
Workout of the Day

Open Workout 20.3

LAB RATS
A. E2MOM x 5
5 Ring Muscle Up
 
B. EMOM x 21 minutes
M1: 20 Calorie Row
M2: 12 Burpees
M3: 50 Double Unders

STRENGTH
Snatch
1x2 @65,70% 1x2 @75% 6x1 @80%
Clean + Jerk
1x[2+2] @70,75% 4x[2+1] @80%
Snatch Pull
4x3 @85%
Back Extensions
3x10 w/45lbs

Saturday
Workout of the Day

For Time
1000m Row
50 Burpees
30 Deadlifts 225/155

STRENGTH
Hang Power Snatch
1x3 @65,70% 3x3 @75%
Squat + Jerk 
1x[2+2] @70,75% 4x[2+1] @80%
Clean from Box
1x2 @70,75% 4x2 @ 80%
Strict Press
4x4 @ 70%

Sunday
Workout of the Day

For Time:
3 rounds of:
10 Ring Rows, 200m Run
3 rounds of:
20 Wallballs, 200m Run
3 rounds of:
30 KBS 53/35, 200m Run
RX+ Weight vest 20/10lbs– 30/20lbs Wallball

STRENGTH
Clean and Jerk
1x[1+2] @70,75% 1x[1+2] @75% 4x[2+1] @85%
Clean Pull
4x3 @90%
Hang Snatch
1x3 @60,65% 4x3 @70%
Back Extensions
3x10 w/45lbs
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