CrossFit Programming 11.29.2021-12.3.2021

Monday

SWOD
Hang Squat Snatch:
- Establish a 3 RM for the day

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

WOD

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

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Tuesday

WOD
3 Rounds
15/12 Calorie  Echo Bike
20 V-Ups
15/12 Calorie  Echo Bike
20 Toes to Bar

Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Wednesday

Hero WOD # 16? (Have to double check)

"Coe"
10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups

Thursday

SWOD
Shoulder Press:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

WOD
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)

Rest 1:00

For Time:
1000m Row
*Time scored in notes.

Friday

WOD
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (2x100/2x70) after each round *

Skills and Drills

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *