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CrossFit Programming for the week of Jan 6 2020

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Monday
Workout of the Day

As Many Rounds and Reps as Possible in 5 Minutes
Buy in: 35/25 Assault Bike Calories
Immediately Into…
12 Power Cleans 95/65
8 Burpees

Rest 5 Minutes

As Many Rounds and Reps as Possible in 5 Minutes
Buy in: 35/25 Assault Bike Calories
Immediately Into…
8 Power Cleans 135/85
8 Burpees

Rest 5 Minutes

As Many Rounds and Reps as Possible in 5 Minutes
Buy in: 35/25 Assault Bike Calories
Immediately Into…
4 Power Cleans 185/115
8 Burpees

LAB RATS
10 RDS
50 Double Unders
10 HSPU

STRENGTH
Muscle Snatch + Sots Press + Power Drop Snatch
1+1+1…. AHAP (warm up)
 
Snatch Pull + Hang Snatch Power + Snatch
1x[1+1+1] @60,65% 4x[1+3+1] @75%
 
Clean & Jerk
1x1 @60,65,70,75,80,85%
 
Clean Pull
5x3 @90%

Tuesday
Workout of the Day

Front Squat
3-3-3-3-3
New set every 2:00

3 Rounds For Time:
60 Double Unders
15 Toe to Bar
10 Double Kettlebell Front Squat 53/35’s

LAB RATS
5 RNDS
250 m curve run
100' Sled Sprint 3/2 plates
*recovery on the run

50 strict pull ups for time

STRENGTH
Muscle Clean +clean Sots Press + Squat Jerk
1+1+1 AHAP….(warm up)

Clean Pull + Hang Power Clean + Jerk
1x[1+1+1] @60,65% 4x[1+3+1] @75%

Snatch
1x2 @60,65,70,75,80,85%

Med. Grip pull
5x3 @90%

Wednesday
Workout of the Day

"Elizabeth"
21-15-9 
Squat Clean 135/95
Ring Dips
*10 min cap

rest 
 
"Betty"
5 rounds for time:
12 Push Press 135/95
20 Box Jump

LAB RATS
2 Rounds For Max Reps
2 Minutes Assault Bike Calories
Rest 1:00
2 Minutes Burpees
Rest 1:00
2 Minutes Row
Rest 1:00
2 Minutes 
Rest 1:00

STRENGTH
Clean Pull + Clean + Jerk
1x[1+1+1] @50,55,60,65,70,75%

Clean & Jerk
3 waves of 3 ascending weights, 1 rep of each

Clean Deadlift
5x3 @120%

Thursday
Workout of the Day

3 Rounds
45/30 Calorie Row
:45 Second chin above bar
:45 Second ring support
:45 Second at squat parallel 95/65
– :45 holds do not need to be unbroken just accumulated
– Score total time for the WOD
Focus on quality positions today don’t stress your time!

Midline Accessory
3 Rounds for quality:
20 Ab Mat Sit-Ups (arms crossed)
30 Hip Extensions
40 Flutterkicks (2 count)
50 Banded Good Mornings
60 Second Forearm Plank Hold
15 Minute Cap

LAB RATS
21-18-15-12-9
Pistol (Alt legs)
CTB Pull Ups

STRENGTH
Back Squat
5x5 @75%
 
Push Jerk + Strict C2B
5x5+5 @70%+AHAP

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

Friday
Workout of the Day

3 Position Power Snatch
5 x Pocket Power Snatch + Hang at knee Power Snatch + Touch and Go Power Snatch
New set every 1:30, progressive load

For Time:
60 Double Unders
30 Alternating Dumbbell Snatches 50/35
60 Double Unders
20 Dumbbell Overhead Reverse Lunge Right 50/35
60 Double Unders
10 Wall Walks
60 Double Unders
20 Dumbbell Overhead Reverse Lunge Left
60 Double Unders
30 Alternating  Dumbbell Snatches

LAB RATS
50-40-30-20-10
GHD
25-20-15-10-5
KB Snatch (Alt arms) 2/1.5pood

STRENGTH
Snatch Pull + Snatch
1x[1+1] @50,55,60,65,70,75%

Snatch
3 waves of 3 ascending weights, 1 rep of each

Bench Press + Ring Rows
5x5+5 @75% + feet elevated

Saturday
Workout of the Day

5 Rounds For Time:
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull Ups
90 seconds Rest

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

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

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

Back Squat
3x5 @75%

Sunday
Group WOD

For Max Reps in 30 Minutes:
0:00-5:00
Assault Bike Calories
Rest 5 minutes
10:00-14:00
50′ Shuttle Runs
Rest 4 minutes
18:00-22:00
Rope Climbs
Rest 3 minutes
25:00-27:00
Dball Cleans
Rest 2 minutes
29:00-30:00
Double unders

Workout of the Day
50-40-30-20-10
Wall Ball 20/14#
5-4-3-2-1
Seated Legless Rope Climb 

STRENGTH
Muscle Snatch + OHS + Snatch Balance
1+1+1…… AHAP (warmup)
 
Snatch  
1x2 @55,60,65% 1x1 @70,75% 4x1 @80+%
 
Deficit Snatch Pull
5x3 @100+%
 
Bent over hip rows
5x5 AHAP
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