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Today's WOD
CrossFit Programming – Week of January 13th, 2020
CrossFit Programming – Week of Jan 13th, 2020
Monday
Deadlift
12 minutes
Build to a Heavy 5 Reps
“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar
Tuesday
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
Wednesday
“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)
Thursday
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
Friday
“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
Saturday
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
Posted in Workout of the Day
Tagged bench press, bridges, crossfit, crossfit wod, crossfit workout of the day, deadlift, front squats, functional fitness, glutes, Nebraska, omaha, training, wod, workout of the day
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