CrossFit Programming 10.25.2021-10.29.2021

Monday
SWOD
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

WOD
1000 Meter Row
-into-
25 Power Snatches 135/95
-into-
1000 Meter Row

Tuesday

SWOD
1 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy in 10-12 minutes -

WOD
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/105)
4 Strict Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/80)
5 Strict Handstand Push Ups

Wednesday

WOD
For Time:
25 Burpee Box Get Over (48/42) or 35 Burpee Box Jump Overs (24/20)
40/32 Calorie Echo Bike
50 Abmat situps
20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Assault Bike/Echo Bike
25 Burpee Box Get Over (48/42) 35 Burpee Box Jump Overs (24/20)

After Party
Standing Barbell Curl
4 sets: 10 reps

Bent over Barbell Row
4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

‍

Thursday

TBA
Lockdown WOD #1

Friday
Hero WOD #14 of 50
T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood