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CrossFit Workout of the Day for the week of Sept 16

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Monday
Workout of the Day

As Many Reps as Possible in 4 Minutes
21 Thrusters 95/75
21 Pull Ups
Max Rep Burpees
 
Rest 4 minutes
 
As Many Reps as Possible in 4 Minutes
15 Thrusters 115/75
15 Pull Ups
Max Burpees 
 
Rest 4 minutes
 
As Many Reps as Possible in 4 Minutes
9- Thrusters 135/85
9- Pull Ups
Max Burpees 
Score = Total amount of burpees
 
LAB RATS
5-4-3-2-1-2-3-4-5
Muscle up
Squat snatch 135/95

STRENGTH
Power Snatch
1x2 @65,70% 4x2 @ 75%
Snatch Pull
4x3 @ 90%
Front Squat
4x3 @75% 1x2 @80,85%
Clean and Jerk
1x [2+2] @65,70% 4x[2+1] @75%

Tuesday
Workout of the Day

4 Rounds For Time
1:00 Row for Calories
:30 Rest
1:00 Bike for Calories
:30 Rest
1:00 Run 200m
2:00 Rest
 
Each round score your total calories + seconds under 1:00 on 200m run (clock counting down)

Accessory
3 Rounds
10 Alternating Leg V-ups (5 each side)
20 GHD Hip Extensions 
30 Ab Mat Sit-Ups
40 Banded Good Mornings

LAB RATS
EMOM x 20min
M1, 10 Cal Row + Max Double Unders
M2, 10 HSPU

STRENGTH
Snatch Balance
2x1 @65,70,75,80,85,90%
Clean Pulls
4x3 @105%
4 rounds of:
10 straight arm pull downs
10 Bicep Curls
10 Post Flyes

Wednesday
Workout of the Day

5 rounds for time:
12 deadlift 155/105
9 hang power clean 155/105
6 shoulder to overhead 155/105
2 rope climbs

LAB RATS
AMRAP in 45 min
Row 1000m
20 Bench Press 135/95
10 Box Jump 40/30"

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

Thursday
Workout of the Day

A. Back Squat
5x5 @75%
 
B. 21-15-9 reps for time:
Cal Row
Toes to Bar

LAB RATS
For Time
100/80 Calorie Assault Bike
800m Sled drag 45/25
60 Wallballs 
400m Farmers Carry 53/35 KB’s

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 Bicep Curls
10 Post Flyes

Friday
Workout of the Day

Option #1
As Many Rounds As Possible In 20 Minutes
7 Chest to Bar Pull-ups
7 Dumbbell Push Press 50/35's
7 Dumbbell Squats 50's/35's

Option #2
As Many Rounds As Possible In 20 Minutes
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Goblet Squats 2/1.5 

LAB RATS
50-40-30-20-10
Wallball shots
10-8-6-4-2
KB Snatch per arm 1.5/1pood
5-4-3-2-1
Clean & Jerk (65,70,75,80,85%)
*scale KB snatch to american swings if you just cant get it, avoid the bruising

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

A. Strict Press
5x5 @75%

B. For Time:
3-9-15-21-15-9-3
Deadlifts 205/135
Box Jumps 24/20

STRENGTH
Snatch
1x2 @65,70% 1x1 @75,80% 5x1 @85%
Snatch Pull
4x3 @90%
Front Squat
5x2 @ 85%
Power Jerk
2x2 @70,75% 4x2 @ 80%

Sunday
Workout of the Day

5 Rounds For Max Reps
1:00 Row for Max Calories
:30 Transition
1:00 Max Reps Bench Press 95/65
:30 Transition
1:00 Max Wallball 20/14
:30 Transition
1:00 Rest
Score Total Reps

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