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CrossFit Programming for the week of Sept 30

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Monday
Workout of the Day
“Incredible Hulk”
AMRAP in 20 min
5 Deadlift 115/75lbs
5 Hang power clean 115/75
5 Front squat 115/75
5 Push press 115/75
5 Back Squat 115/75

LAB RATS
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle ups
Power snatches 95/65
 
time cap 20 min

STRENGTH
Power Snatch
2x2 @60,65 3x2 @70%
Power Clean & Jerk
2x2 @60,65 3x2 @70%
Snatch Balance
1-1-1-1-1-1-1

Tuesday
Workout of the Day

A. Back Squat
E 1:30 5-5-3-2-1-1

B. Strict "Cindy" with double unders
AMRAP in 15min
5 strict pull ups
10 push ups
15 air squats
20 double under

LAB RATS
For Time
Partner A will perform one interval of:
10/7 Calories Bike
100m Farmers Carry
10 Burpee Box Jumps 24/20”
10/7 Calories Bike
As soon as Partner A finishes Partner B will perform the same interval. The 2-person team will continue in this manner until each person has done 6 intervals (12 Total)

Individual
6 Rounds For Time
Rest 3 minutes B/T efforts

STRENGTH
Snatch
1x2 @57,62,67,72% 
1x1 @77,82,87,92,97,102+% no more than three misses at any number
Snatch Pull
5 x 3 @90%
Back Extensions
3 x 10 w/55lbs

Wednesday
Workout of the Day

On the 1:30 for 6 Rounds:
2 Squat Snatches 75%
Rest 4:00

On the 1:30 for 6 Rounds
2 Squat Clean and Jerks 75%
Rest 4:00

As Many Reps As Possible In 6:00
Sets of 3 Unbroken Strict Handstand Pushups
total score for the day is handstand push up reps

LAB RATS
For time:
30 toes to bars
40 DB snatches 50/35
50 DB box step overs 24/20
40 DB snatches
30 toes to bars
 
*Perform this synchro with a partner if you want to try it team style

STRENGTH
5 rounds of
5 Bench Press @75%
12 Bench Row AHAP

5 rounds of
10 Lateral Raise
10 Pec Flyes
10 Bicep Curls
10 Tricep Extensions
10 GH Raise

Thursday
Workout of the Day

Ballistic Row Workout 
100m row (Bike 6/4 Cal)
10x seated box jumps
200m row (Bike 12/8 Cal)
9x seated box jumps
300m row (Bike 15/10 Cal)
8x seated box jumps
400m row (Bike 24/16 Cal)
7x seated box jumps
500m row (Bike 30/21 Cal)
5x seated box jumps
600m (Bike 36/24 Cal)
4x seated box jumps
700m (Bike 42/28)
3x seated box jumps
800m (Bike 48/32 Cal)
2x seated box jumps
900m row ( Cal 54/36 Cal)
1x seated box jump
1000m row (60/42 cal)

LAB RATS
AMRAP in 9 min
25 wallball
20 kbs 2/1.5pood
10 rope climbs

STRENGTH
Clean and Jerk
1x2 @57,62,67,72% 
1x1 @77,82,87,92,97,102+% no more than three misses at any number
Clean Pull
4 x 3 @ 90%
Back Squat
4 x 3 @80%

Friday
Workout of the Day

Option A
5 Rounds For Time
10 Dips
200m Run
30 Ab Mat Sit ups
200m Medball Run 20/14 

Option B
5 Rounds For Time
5 Muscle ups (Ring or Bar)
200m Run
30 Ab Mat Sit ups
200m Medball Run 20/14

LAB RATS
1-2-3-4-5-6-7-8-9
Hang Cleans 135/95lbs
Pull ups
burpees
Toes to Bar

STRENGTH
Snatch Pull + Snatch High Pull + Power Snatch + OHS
1x[1+1+2+1] @60,65,70,75%
Snatch Jerk + Overhead Squat
5x[1+1] @100% of snatch
Clean from the blocks
1x2 @60,65,70 4x2 @75%
Back Extension 
3x10 w/85lbs

Saturday
Workout of the Day

Open WOD 13.1
As Many Reps As Possible In 17 minutes
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75 
20 Burpees
30 Snatches 165/100 
10 Burpees
Max Snatches 210/120 
Burpees to target 6” over standing reach

STRENGTH
Power Clean
1x3 @65,70 3x3 @75%
Squat+Power Jerk
1x[2+2] @65,70% 4x[2+2] @75%
Med Grip Pull
4x3 @80%
Back Squat
5x3 @80%

Sunday
Workout of the Day

3 Rounds For Quality
5 Strict Handstand Push Ups
7 Ring Rows
10 Dumbbell Strict Overhead Presses
10 Dumbbell Bent Over Rows (each arm)
 
Bike 50/35 Calories
 
3 Rounds For Quality
5 Strict Handstand Push Ups
7 Ring Rows
10 Dumbbell Strict Overhead Presses
10 Dumbbell Bent Over Rows (each arm)
 
Bike 50/35 Calories
 
Athletes may also load the HSPU and or Ring Row w/ a weight vest for an added challenge
45 Min cap

STRENGTH
Power Snatch + Snatch
1x[2+1] @65,70% 4x[1+1]
Snatch Pull
4x3 @100%
Clean + Squat + Jerk
2x[1+3+1] @65,70% 3x[1+3+1] @75%
4x10 straight arm pull downs
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