CrossFit Programming 5.31.2021-6.3.2021

Monday

MURPH

Tuesday

WOD
15 min AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)

SWOD
Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk:
- (1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets

and

Clean deadlift to mid thigh + clean + Jerk:
- 4 singles @ 80-90% 1RM Clean.
* Rest 60-90 secs between sets

Wednesday

WOD
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell

SWOD
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%

* rest 2:00 *

3 @ 75%
2 @ 80%
1 @ 85%

* rest 2:00 *

1 @ 85+%

* rest 1:00 *

1 @ 85+%

Thursday

WOD
Teams of 2
For Time:
300 Double Unders
60 HSPU
30 Sandbag Cleans (150/100) or 30 Power Cleans (205/135)
60 HSPU
300 Double Unders

SWOD
Push Jerk:
- Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *

Friday

For Time:
30/24 Calorie Assault Bike
-into-
42-30-18
Wall Balls (30/20)
Toes to Bar
-into-
30/24 Calorie Assault Bike

SWOD
Back Squat for load:
- Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *

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