CrossFit Programming 5.10.2021-5.14.2021

Monday

WOD
Workout:
12 min AMRAP
200m Run
10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP
200m Run
20 Push-Up

-Rest 2 Min-

12 min AMRAP
200m Run
30 Air Squat

- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)

Tuesday

50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)

-into-

40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)

-into-

30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)

* Echo Bike (85%)

Wednesday

SWOD
Overhead Squat:
- 5x3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *

WOD
For Time:
50 Sit-ups
50 Push Press (95/65)
50 Sit-ups
50 Handstand Push-Ups
50 Sit-ups

Thursday

WOD

Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

Friday

WOD
Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders

* Record each set