CrossFit Programming 4.12.2021-4.16.2021

Monday
SWOD
Back Squat
- 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Back Pause Squats
- 5 sets x 1 reps
* Complete a set every 90 seconds *

WOD
For Time:
50 Stick Sit Ups
50 Burpees to 6-inch target
50 Toes to Bar

Accessory
3 sets
10-15 Hip Extensions
10. Step Back Lunges (each)

Tuesday
WOD
Every 3:00 (6 sets)
- 0:00 - 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/55)

- 3:00 - 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)

- 6:00 - 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/80)

- 9:00 - 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/95)

- 12:00 - 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)

- 15:00 - 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/115)

* 12/10 Calorie Echo Bike *

Accessory
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders

1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes

Wednesday
SWOD
Bench Press
- 5 sets x 1 reps @ 90% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *
Deadlift
- 5 sets x 1 reps @ 90% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *
‍

WOD
For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs

OR

30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups

Accessory
1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)

‍

Thursday
WOD
Teams of 2
5 sets each
P1 - 400m Run
P2 - Max Meter Row

- Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-

- Example: 20:00 time + 5000m Row (5000➗ 250 = 20x5 =100 seconds (1:40) ) = 18:20 (Total Time)

Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Friday
WOD
8-minute Amrap
30 Chest to Bar
50 Air Squats

- At 10:00 -

8-minute Amrap
30 Push-Ups
50 Air Squats

- At 20:00 -
5 min Amrap
Max Clean and Jerks (135/95)

Accessory
4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold