CrossFit Programming 8.23.2021-8.27.2021

Monday

SWOD
6 Back Squats x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

WOD
For Time:
25 Toes to Bar
400m Run
25 Toes to Bar
Full Complex Run
25 Toes to Bar
400m Run

Tuesday

6 Shoulder Press x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

15 Minute Cap
WOD
21-15-9*
KB Swings 53/35
Calorie Bike
Power Snatch 105/75

*15-12-7 calories for women

Wednesday

SWOD
6 Deadlifts x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

WOD
For Time:
10-8-6-4-2
Wall Walks
Thrusters (135/95)

Thursday

SWOD
6 Bench Press x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

WOD
Teams of 2
18:00 Amrap
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb (15ft)
* You Go, I go *

Friday

WOD
150 Wall Balls (20/14)
- Every 2 Minutes Perform 35 Double Unders -
**Start the workout with Double Unders

Skills and Drills
Every minute (10 minutes)
Even minute: 5-8 Kips on the Rings + Kick
Odd minute: 3-5 Transitions + Dip (Low Rings)

* Adjust on skill level for athletes. Even if athletes can do Muscle-ups, they still should perform the progressions. * Use the Videos as references for set up and flow