CrossFit Programming 8.2.2021-8.6.2021

Monday

SWOD
Bench Press
6x3 @ 80%

WOD
Run twice around the building
50 Thrusters (45/35)
50 Pull-Ups
400 Meter Run
25 Thrusters (95/65)
25 Chest to Bar
300m Run

Tuesday

SWOD
Back Squat
6x3 @ 80%

Hero WOD #4 of 50
"McGhee"
30 AMRAP
5 Deadlifts 275/185
13 Push-ups
9 Box Jumps 24/20

Wednesday

SWOD
Shoulder Press
6x3 @ 80%

WOD
20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 - right)
8 Single Arm DB Push Press (50/35 - left)
6 Bar Muscle Ups or Scaled = 8 Burpee Pull-Ups

Thursday

SWOD
Deadlift
6x3 @ 80%

WOD
Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (165/115)
20 Synchro Bar-facing Burpees

Friday

WOD
4 Rounds
200m Run
75 Double Unders
- Rest 2:00 -
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50's/35's)
- Rest 2:00 -
4 rounds
200m Run
75 Double Unders

Accessory
10:00 Muscle Transition Practice

Advanced - 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate - 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!