CrossFit Programming 11.1.2021-11.5.2021

Monday
SWOD
1 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy in 10-12 minutes

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WOD

For Time:
5:00 Max Calorie Assault/Echo Bike

Right into

5:00 Max burpees over the barbell

Tuesday

SWOD
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

- Complex is completed unbroken!
- Workout up to heavy set

WOD
For Time:
5 Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)
30/24 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2x53/2x35)
5 Rope Climbs

Wednesday
WOD
4 sets (1 Set every 6:00)
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m

After Party

Single leg DB Romanian Deadlift

Workout Definition

4 sets: 10 Reps (each side)

*Build to a moderate/heavy weight, stay the same or build across sets

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Thursday

Lockdown workout

Friday

Hero WOD #15 of 50
"Morrison"