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CrossFit Programming for the week of Dec 30 2019

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Monday
Workout of the Day

Banded Russian Kettlebell Swing
EMOM x 10min
10 KBS with red or blue band
Same loading across all 10 sets
 
7 Rounds For Time:
7 Deadlift 205/135
21 Double unders
15 Ab-Mat Sit-Ups

LAB RATS
5 Rounds
250m Row
5 Muscle Ups
recovery pace on the row
 
STRENGTH
Muscle Clean + Push Press
1+1 AHAP (warming up)
 
Power Clean + Front Squat + Jerk
1x[1+1+1] @60,65% 4x[1+3+1] @75%
 
Clean & Jerk
4x1 @80+%
 
Power Snatch
1x2 @60,65,70% 8x1 @++++% until you accidentally squat snatch

Tuesday
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 EMOM x 5 min (80%)
1 rep E2MOM x 10 min (85%)
*Percentages are suggestions based off of 1RM Clean & Jerk so you can have an idea how heavy to be.
**move to squat clean when necessary to complete the rep.

LAB RATS
Run 4x1.25km 1:1 work:rest

STRENGTH
Muscle Snatch + Snatch Balance
1+1 AHAP (warming up)

Power Snatch + Hang Snatch
1x[1+1] @60,65,75%

Snatch
4x1 @80+%

Power Clean
1x2 @60,65,70% 8x1 @++++% until you accidentaly squat Clean

Wednesday
Workout of the Day

For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

rx+ pull ups and toes to bar

LAB RATS
"King Kong"
3 Rounds For Time
1 Deadlift (455/295 lbs)
2 Muscle-Ups
3 Squat Cleans (250/165 lbs)
4 Handstand Push Ups

STRENGTH
Clean & Jerk
1x3 @60,65,70 4x2 @75%

Clean Pull
5x3 @85%

Hang Power Snatch
2x3 @60,65,75%

Straight Arm Pulls
5x5 AHAP

Thursday
Workout of the Day

As Many Reps As Possible In 4 Minutes:
15/9 Calories Assault Bike
5 Rope Climbs
Max Rep Muscle Clean 135/95
Rest 4:00
 As Many Reps As Possible In 4 Minutes:
21/15 Calorie Assault Bike
4 Rope Climbs
Max Rep Muscle Clean 135/95
Rest 4:00
 As Many Reps As Possible In 4 Minutes:
27/21 Calories Assault Bike
3 Rope Climb
Max Rep Muscle Clean 135/95

LAB RATS
for time:
80 KB snatch1.5/1 pood
*every time you set bell down or switch hands complete 5 burpees

STRENGTH
Snatch
1x3 @60,65,70 4x2 @75%

Deficit Snatch Pull
5x3 @110%

Clean from Blocks
2x3 @60,65,75%

Overhead Squat
5x1 @85%

Friday
Workout of the Day

For Time:
10 rounds
500m row
3 bench press, progressive

LAB RATS
5 Rounds (1:1)
7 Bar Muscle Ups
14 HSPU

STRENGTH
High Hang Snatch + Hang at knee Snatch + Snatch from 2"
1x[1+1+1] @50,55,60,65%
Snatch Pull + Snatch
1x[1+1] @70,75%
Snatch  
4x1 @80+%

Clean 
1x2 @50,55,60,65,70,75,80,85%

Box Jump 5x5 @40/30"

Saturday
Workout of the Day

For Time:
15-12-9 reps
Power Snatches 95/65
30 Double Unders
Thrusters 95/65
30 Double Unders

STRENGTH
High Hang Clean + Low Hang Clean + Power Jerk
1x[1+1+1] @50,55,60,65%
Clean Pull + Clean
1x[1+1] @70,75%
Clean
4x1 @80+%

Jerk
1x1 @50,55,60,65,70,75,80,85%

Front Squat 3x5 @75%

Sunday
Workout of the Day

As Many Rounds and Reps as Possible in 18 Minutes
20 Alternating Box Step-Ups 35/20lbs DB/KB’s- 20” Box
20 Ab-Mat Sit-ups
20/15 Calorie Row
20 Ab-Mat Sit-ups
RX+ 50/35’s Dumbbells/ Assault Bike Calories

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.
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