CrossFit Programming 3.15.2021-3.19.2021

Monday

SWOD
12 Minutes to build:
1-rep max Clean and Jerk

WOD
AMRAP 10:00
20 Sit-Ups
10 Burpee Pull Up

Accessory:
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Tuesday

SWOD
Back Squat
- 5 sets x 5 reps @ 60%+10lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squats
- 5 sets x 2 reps
* Complete a set every 90 seconds *

WOD
20/15 Cal Bike
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
20/15 Cal Bike
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar

Accessory
3 rounds
8 Seated Single Arm DB Press (each side - moderate weight)
8 Single Dumbbell RDL’s (each side - moderate weight - hold DB in hand opposite of working leg)
8 Single Dumbbell Bulgarian Split Squat (each side - load DB on shoulder of working leg side)

Wednesday

WOD
2 sets
27-21-15 (21-16-12 for women)
Calorie Row
Push-Ups
-Rest 5:00 between sets.-

Accessory
3 Rounds
12 Body Weight Rows
10 Single Arm Dumbbell Upright Rows (each side)
-into-
3 sets
10 Standing Alt. DB Curls (each side)

Thursday

SWOD
Bench Press
- 5 sets x 3 reps @ 80% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
Deadlift
- 5 sets x 3 reps @ 80% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

WOD
Teams of 2
18-minute Amrap
70/50 Calorie Echo Bike
100 Meter D-Ball Carry 100/70 (Switch at half way point)
30 Shoulder to Overhead (135/95)

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Friday

Open 21.2