CrossFit Programming – Week of December 30th, 2019

🚨Programming for Week of Dec 30th🚨

 


 

Reminder:  Only the BROWN Levels are shown

Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog!  It’s for the better!

 


 

Monday
✔️“After Hours”
21-15-9

Back Squat
155/115

Strict TTB
 
On 12:00 Mark
 
42-30-18

Air Squat

Abmat Situp

Tuesday
✔️Pullups
15 minutes
5, 5, 5 WtD Pullups
Rest at least 2:00
Building

✔️“Shark Eyes”
12 min AMRAP
2-4-6-8-10… 

Db Snatch
  50/35
1-2-3-4-5…

Strict HSPU

Wednesday
✔️“Bordeaux”
5 min AMRAP 

Cal Row

Rest 5:00

5 min AMRAP
Burpee Box Jump

Over 24/20

Rest 5:00

5 min AMRAP
10/7 Cal Airbike   →
Shuttle Run/Sled
20 Doubleunders

✔️Accessory Finisher(Optional)
30 sec Russian Twist
10 Banded Hip
Abduction(ea/s)
10 Windshield Wipers
10 Kb Windmills
(ea/s)

Thursday
✔️Overhead Squat
Working stability and mobility for OHS

✔️“Come Sail Away”
5 Rounds For Time
6 Thruster    135/95
2 Legless Rope
Climbs

Friday
✔️Glute Bridge
15 minutes
8, 8, 8, 8 Barbell
Glute Bridges
Rest at least 2:00
Building

✔️“Heistcon”
15 min AMRAP
40ft Walking Lunge
+ plate
20 Russian Kbs
70/44
20 Plate Slams      35/25
10 sec Hanging
L-Sit

Saturday
✔️“Secret Lab”
20-40-60-80-100
Goblet Squats
70/53
20 CtB Pullups
20 Push Press
115/85

✔️Core Finisher(Optional)
Tabata

Hollow Rocks

 


 

Happy New Year!