CrossFit Programming 10.18.2021-10.22.2021

Monday

SWOD
2 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy in 10-12 minutes

WOD
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")

Tuesday

SWOD
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets


* Work up to a Heavy, Unbroken set

WOD
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Pushups

Auxiliary work
Strict Pull-ups
8x6

Wednesday

WOD
18:00 Amrap
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups

Skills
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll

Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

Thursday

SWOD
10x1
Clean and Jerk @ 70-80%

WOD
Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)

Friday

"Dork"