CrossFit Programming – Week of January 13th, 2020

CrossFit Programming – Week of Jan 13th, 2020

Deadlift
12 minutes
Build to a Heavy 5 Reps

“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar

Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice

Directly into

8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls

Directly Into

8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders

“Gold’s”
10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows

“The Luge”
2:00 Row

Into

2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00

x 4

Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)

Floor Press/Row Superset
12 minutes
8, 8, 8 Floor Press
+
10 Tough Ring Rows after each set
2:00 Rest

“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike

“Water Heater”
For Time
2k Row

Directly Into

10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken

Directly Into

100 Kb Snatch 53/35

Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00

“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
12 HSPU
8 Power Cleans 115/85

In Remaining Time
AMRAP Thrusters 115/85

Reminder: Only BROWN Levels are shown

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