8.16.2021-8.20.2021 CrossFit Programming

Monday

SWOD
2 Deadlifts x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)

Tuesday

SWOD
2 Bench Press x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
For Time:
21-15-9
Clean and Jerks (135/95)
Pull-ups
V-Ups

Wednesday

SWOD

2 Back Squat x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
Every 3:00 (7 sets)
12/10 Calorie Row
12 Toes to bar
12 Burpees

Thursday

SWOD
2 Shoulder Press x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
Teams of 2
3 sets
20/15 Calorie Assault Bike (each - two bikes)
20 Synchro Hand Release Push-ups
30 D-Ball over the bar (48/42) (70/50)
-Rest 2:00 between sets-
*Teams have two bikes and will work at the same time
*D-Ball Reps are split evenly

Friday

Hero WOD #6 of 50

"Dunn"