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CrossFit Programming for Jan 20-26

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Monday
Workout of the Day

As Many Rounds and Reps as Possible in 4 Minutes
Buy-In: 35 Wallballs 20/14
9 Power Snatches 95/65
9 Lateral Barbell Burpees
 Rest 4 Minutes
As Many Rounds and Reps as Possible in 4 Minutes
Buy-In: 35 Wallballs 20/14
9 Power Cleans 135/95
9 Lateral Barbell Burpees
 Rest 4 Minutes
 As Many Rounds and Reps as Possible in 4 Minutes
Buy-In: 35 Wallballs 20/14-10/9
9 Deadlifts 185/125
9 Lateral Barbell Burpees

LAB RATS
3x 1KM hard run

3 RDS
5 P. Clean 205/135#
5 Paralette HSPU

STRENGTH
Muscle Snatch + Power Drop Snatch + Power Snatch + Snatch
1+1+1+1….AHAP (warm up)

Snatch 
1x1 @65,70,75% 6x1 @80+%

Deficit Snatch Pull
5x3 @ 120%

Pull up
5x5 AHAP

Tuesday
Workout of the Day

As Many Rounds and Reps as Possible in 20 Minutes
Partner A
20/15 Calorie Row

Partner B
As Many Rounds and Reps as Possible
10 Plate Ground to Overhead 45/25
10 Box Jump 24/20”
10 GHD Sit Up
10 Burpee Jump onto plate
Score total rounds and reps from the AMRAP 
Rower initiates the switch

LAB RATS
15-12-9 REPS
Bar Muscle Up
Squat Snatch 135/95#

STRENGTH
Muscle Clean + Power Jerk + Power Clean + Jerk
1+1+1+1….AHAP (warm up)

Clean & Jerk
1x1 @65,70,75% 6x1 @80+%

Front Squat
3x5 @75%

Clean Pull
5x3 @100%

Wednesday
Workout of the Day

Strict Press
1-1-1-1-1-1-1
Establish 1 rep max

For Time:
3-6-9-12
Hang Power Clean & Push Jerk 135/85
6-12-18-24
Toes to Bar

LAB RATS
Row 3K (Alternating every 250m)
20’ HS Walk After each row

STRENGTH
Back Squat
5x5 @75%

Bench Press + Strict C2B
5x5+5 @75%+AHAP

3 rounds of:
10 Lateral Raise
10 Post Flye
10 Sup. Front Raise
10 Ext. Rot.

Thursday
Workout of the Day

4 Rounds For Reps/Calories
1:00 Assault Bike Calories
Rest :30
1:00 Box Jump Overs 24/20”
Rest :30
1:00 Row Calories
Rest :30
1:00 oh walking lunge 50/35
Rest :30

LAB RATS
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Cal A. bike

AMRAP in 7
7 Strict Pull Up
14 Calorie Row

STRENGTH
Muscle Clean + Lunge + Jerk
1+2+1…… AHAP (warm up)

Jerk
1x2 @55,60,65% 3x1 @70,75% 4x1 @80+%

Clean from blocks at contact
1x2 @60,65,70, 75% 4x2 @80+%

Friday
Workout of the Day

Nasty Girls
3 Rounds For Time
50 Air squats
7 Muscle ups
10 Hang Power Cleans (135/95)

LAB RATS
5-4-3-2-1
Seated Legless Rope Climb
Squat Snatch 135/95#

STRENGTH
Muscle Clean + Strict Press
1+1 …… AHAP (warm up)

Power Clean + Power Jerk
1x1 @65,70,75% 6x1 @80+%

Clean Deadlift + Tall Box Jump
5x3+5 @100% of clean + 40"

Saturday
Workout of the Day

For Time:
20 Thrusters 95/65 
20 Sumo Deadlift High-Pulls 
20 Push Jerks 
20 Overhead Squats 
20 Front Squats 
4 Burpees at the top of each minute

STRENGTH
Muscle Snatch + Power Snatch + Snatch
1+1+1…… AHAP (warm up)

Snatch
1x2 @60,65,70, 75% 4x2 @80+%

Back Squat + Box Jump
3x5+5 @ 75%+40/30+"

Post Flye 
5x10

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