CrossFit Programming 4.5.2021-4.9.2021

Monday
WOD
For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

- Into -

72 Alternating Dumbbell Snatch (50/35)

Accessory:
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor - don’t force position)

Tuesday
SWOD
Back Squat
- 5 sets x 5 reps @ 60%+40lbs (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
12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)

Accessory
1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)

Wednesday
WOD
5 sets
20/16 Calorie Echo Bike
100 Meter KB Farmer Carry 70/53
-2 min rest b/t sets-

Accessory
3 sets
10 Landmine Rows (each side)
12 Landmine Twist (6/6)
10 Landmine Press (each side)

Thrusday
WOD
4 Rounds
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time. *

SWOD
Bench Press
- 5 sets x 2 reps @ 87.5% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *

+
Deadlift
- 5 sets x 2 reps @ 87.5% 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 *

Friday

Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-

Accessory
3 rounds
20 strict abmat situps (no arms)
15 Russian Twists (each side)
10 Pallof Presses (each side)
5 Barbells Rollouts