CrossFit Programming – Week of Feb 3rd, 2020

CrossFit Programming – Week of Feb 3, 2020

 


 

Monday

“Stuffed Animals”

For Total Work Time
5 Rounds
30 Doubleunders
10 Power Snatch 75/55

At 12:00

5 Rounds
30 Doubleunders
10 Power Snatch 75/55

 

Tuesday

“Cookie Dough”

For Total Weight/Cals
1-3 Wt’d Pullups Heavy
10 Dbl KB Front Squat  2020
15s Max Airbike
Rest 1-3 min
x 5

Core Finisher

3-5 Rounds
For Quality
30 sec Hollow Rock
AMRAP Hollow Hold

 

Wednesday

“Fish Sauce”

For Total Reps/Cals
Tabata
Ring Dips
1:00 Rest
Tabata
Airbike Legs Only for Cals → Airsquats
1:00 Rest
Tabata
Abmat Situps
1:00 Rest
Tabata
Row for Cals

 

Thursday

Deadlift

15 minutes
10, 8, 6, 4
Rest at least 2:00

 

“Wagon Wheel”

For Total Work Time
Every 2 min x 8
8 Ttb
10 Pistols
12 Box Jumps 24/20

 

Friday

“Dark Side of the Moon”

For Time
15 Bar Muscleups
40 Burpees
30 Pullups 

 

Core Finisher

3-4 Rounds
For Quality
10 Jefferson Curls
15 Ring Body Saw
30 Archbody Pulse
30 sec Flutter Kicks

 

Saturday

Bulgarian Split Squat

10, 10, 10 (ea/s)
Rest 1:00 b/t sets & sides

“Mt. Eden”

12 min AMRAP
(IGYG Rounds)
2-4-6-8-10-12-14…etc
Wallballs         20/14
Russian KbS   70/53
450m Bike

 

*ONLY BROWN LEVELS SHOWN