9.27.2021-10.1.2021 CrossFit Programming

Monday

WOD
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups

-Rest 5:00-

For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups

SWOD
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same across all sets.

and

Single Arm Standing Tricep Extension w/ band
4 set: 12-15 reps

‍

Tuesday

Skills and Drills

Advance:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)

Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)

Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

‍

WOD
42-30-18*
Thrusters (75/55)
Calorie Row

*Women’s Calories: 34-22-14

Wednesday

WOD
For Time:
100 Power Cleans (115/80)
* Every minute 12 Air Squats (Start with air squats) *

SWOD
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across

‍

Thursday

WOD
Teams of 2
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
50 D-balls Over the Shoulder 70/50
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)

Friday

Hero WOD 11 of 50
"Whitten"