CrossFit Programming 11.8.2021-11.12.2021

Monday
SWOD
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

- Rest 60-90 seconds between sets -
‍
WOD
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. (including 0:00)

-rest until 12:00-

75 Wall Ball (30/20)
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike (including 0:00)

Tuesday

Hero WOD #16/50

"Chad"
For Time:
1000 Box Step Ups (20in)
* Use 45/35lb vest/ruck backpack if available *

‍

Wednesday

SWOD
- 15 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

WOD
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups

-rest 1:00 min after part A-

Part B
2:00 min Max Reps
Bar Muscle Ups

Thursday

SWOD
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

- Rest 60-90 seconds between sets -

WOD
For Time:
40/30 Calorie Row
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
80 Push-Ups
40 Alternating Hang Dumbbell Clean and Jerk (50/35)
40/30 Calorie Row

Friday
LOCKDOWN

‍