5.17.2021 - 5.21.2021 CrossFit Programming

Monday
"John Wick"
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats

Tuesday
WOD

Every min (12:00)
200/175m Row

SWOD
Snatch:
- 2x3 reps @ 70%
- 2x2 reps @ 75%
- 2x1 rep @ 80%.
* Rest 60-90 seconds between sets

and

In The Hole Front Squat:
- 5x3 (Build in weight)
- Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *

Wednesday
WOD
8 Sets
Every 3:00 or 1:1
10/8 Calorie Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)

SWOD
Power Clean & Jerk for load:
- 3 reps @ 65%
- 2 reps @ 70%
- 1 rep @ 75%

* rest 2:00 *

- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%

* rest 2:00 *

- 1 rep @80+%

* rest 1:00 *

- 1 rep @80+%

Thursday

WOD
10:00 Amrap
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)

SWOD
Hang Squat Snatch:
- 5x1, Work up in weight (moderate)
* Complete a rep every 1:00 (5:00) *

and

Clean Pull + Clean + Push Jerk:
- 1+1+2 x 5 . Work up in weight (moderate/heavy)
* Complete a set every 90 seconds (5 sets) *
Friday
3 Rounds
100 Meter KBFarmer Carry (70s/53s)
50 Sit-ups
30 Wall Balls (20/14)