CrossFit Programming – Week of Jan 20, 2020

Monday

“Purposeful Primitive”
For Highest Weight/Watts

10 minutes
Strict Press
     10, 10, 10, 10

Rest 3:00

10 minutes
Deadlift
     10, 10, 10, 10

Rest 3:00

10 minutes
Airbike/Row
     4 x 12 sec
        For Max Wattage

Tuesday

Pullups
15 minutes
Build to Heavy
          2 WtD Pullups

“Bill the Pony”
3 Rounds For Time
10 L- Pullups
20 Pistols
30 Abmat Situps
600m Bike

Wednesday

Weightlifting
12 minutes
Build to Heavy
1 Power Snatch + 3 Overhead Squats

“Muzzle Flash”
For Time
21 Power Snatch 95/65
   100 Doubleunders
18 Power Snatch
   80 Doubleunders
15 Power Snatch
   60 Doubleunders
12 Power Snatch
   40 Doubleunders
9 Power Snatch
   20 Doubleunders

Thursday

“The Long Haul”
5 min Cal Row 

     1:00 Rest 

5 min Box Stepups 24/20

     1:00 Rest  

5 min Bike/Ski/Run
     1:00 Rest
          x 2

Friday

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

“In the Bush”
20 min AMRAP
4 Toes to Bar
8 American KbS 70/44
12 Wallballs   20/14

Saturday

“Shower Hat”
5 min AMRAP
1k/800m Row

   In Remaining Time

AMRAP Burpees

Rest 2:00

5 min AMRAP
800m Run

   In Remaining Time

AMRAP Jumping CtB
Rest 2:00
x 2

Core Finisher
Accumulate Time
WtD Plank
Every break is 8 Tuckups

Reminder:  Only BROWN Level shown