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CrossFit Programming for the week of Oct 28 2019

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Monday
Workout of the Day

5 Rounds
6 Thrusters 135/95
Rest 30 secs between each set
— then —
5 Rounds
6 Power snatch 135/95
Rest 30 secs between each set
— then —
5 Rounds
6 Back Squats 135/95
Rest 30 secs between each 
 
all sets unbroken
one barbell for whole workout
barbell is taken off the floor

LAB RATS
100 Double under
40 walking Lunge 50/35's in front rack
20 Toes to Bar
50 American KBS 1.5/1pood
20 Toes to Bar
40 walking Lunge 50/35's in front rack
100 Double under

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%

Tuesday
Workout of the Day

Partner Workout
For Time
Kettlebell Swing 53/35
2-20 x 1
Push-ups
1-10 x 1
Box Jump 24/20″
2-20 x 1
Pull-ups 
1-10 x 1

Reps go back and forth with a partner
Example:
Partner 1 swing 2
Partner 2 swing 2
Partner 1 swing 4
Partner 2 swing 4
.
Finishing with
Partner 2 swinging 20

LAB RATS
10 rounds for time
5 Deadlifts 225/155
5 HSPU
 
10 Rounds for time
5 Ring Dips
5 Burpees

STRENGTH
Snatch Balance
1x1 @65,70,75,80,85,90%
Clean Pulls
4x3 @105%
4 rounds of:
10 straight arm pull downs
10 Tricep extensions
10 Post Flyes

Wednesday
Workout of the Day

Power Clean
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 every 0:30 x 5 min (80%)
1 Rep EMOM x 5 min (85%)

LAB RATS
"Artie"
 
AMRAP in 20 min
5 Pull Up
15 Air Squats
5 Pull Up
10 Thruster 95/65lbs

STRENGTH
Clean from blocks
x2 @65,70,75% 4x2 @80%
Jerk
1x2 @70,75% 4x2 @ 80%
Back Squat
4x3 @85%

Thursday
Workout of the Day

For Time
21 – 15 – 9
Row Calories
Deadlift 155/105
Directly into
15 – 12 – 9
Assault Bike Calories
Double Kettlebell Hang Cleans 53/35’s (scale to swings)
Directly into
12 – 9 – 6
Lateral Burpees Box Jumps 24/20 (sclae to over the bar)
Muscle Clean 135/95
Score total time

LAB RATS
A. Squat Clean Thruster
E2MOM
5,4,3,2,1

B. AMRAP in 10 min
10 Toes to Bar
5 Squat Clean Thrusters 155/105

STRENGTH
Bench Press + Bench Row
5x5+12 @75%+AHAP
Strict Pull Up + GHD Sit Up
5x10+20
4 rounds of:
10 straight arm pull downs
10 Tricep extensions
10 Post Flyes

Friday
Workout of the Day

Open WOD 20.4

LAB RATS
A. E2MOM x 5
10 strict close grip supinated pull up

B. For time:
50-40-30-20-10
Walking lunges empty bar
Double under

STRENGTH
Power Clean
1x3 @70,75% 4x3 @80%
Med Grip Pull
4x3 @90%
Snatch Pull + Power Snatch
1x[1+2] @65,70% 4x[1+2] @75%
Back Extensions
3x10 w/55lbs

Saturday
Workout of the Day

Back Squat
E2MOM 5 reps @75%

2 Rounds 
For Time:
Row 500m 
15 Overhead Squats  95/65lbs
Row 500m 
15 Toes to Bar

LAB RATS
E3MOM x 10 rounds
5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
Max shuttle sprint until 2 min mark
Rest 1 min 
*scale to 1 round of cindy

STRENGTH
Snatch
1x2 @65,70% 1x1 @75,80% 5x1 @85%
Snatch Pull
4x3 @90%
Front Squat
5x2 @ 85%
Power Jerk
1x2 @70,75% 4x2 @ 80%

Sunday
Workout of the Day

As Many Rounds and Reps as Possible in 25 Minutes
10 Burpee Box Jumps 24/20”
100m Kettlebell Front Rack Carry 53’s/35’s
15 Ring Rows
2 Length Sled Push

LAB RATS
As Many Rounds and Reps as Possible in 25 Minutes
100 Meter Farmers Carry 53’s/35’s 
30 AbMat Sit-ups
100 Meter Farmers Carry 
15 Wallballs 20/14-10/9
400m Run

STRENGTH
Power Snatch
1x4 @60,65,70% 4x4 @75%
Jerk
1x2 @65,70% 4x2 @75%
Clean from High Box
1x2 @60,65,70,75% 3x2 @80%
Strict Press
4x3 @75%
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