CrossFit Programming 7.26.2021-7.30.2021

Monday

WOD
20:00 Amrap
400m Run
30 V-Ups
15 Deadlifts 250/175

SWOD
2 Back Squats x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Tuesday

WOD
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
- Rest 2:00 between sets -

SWOD
2 Bench Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Wednesday

WOD
"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

SWOD (If time permits)
2 Deadlifts x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Thursday

WOD
10 rounds
35 Double Unders
8 Handstand Push-Ups or 5 Strict Handstand Push-Ups

SWOD
2 Shoulder Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Friday
WOD

• Teams of 2
  150/120 Calorie Row
  120 Overhead Squats (75/55)
  90 Toes to Bar
• Partner Holds Handstand -

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