CrossFit Programming 6.21.2021-6.25.2021

Monday

WOD
For Time:
18 Thrusters 115/75
200m Run
15 Thrusters 115/75
200m Run
12 Thrusters 115/75
200m Run
9 Thrusters 115/75
200m Run
6 Thrusters 115/75
200m Run
3 Thrusters 115/75
* 12:00 Time Cap *

SWOD
Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-87% 1RM Snatch
*Rest 60-90 seconds between sets*

Then

Snatch deficit deadlift:
3x3 @ 105% of best snatch
*Rest 60-90 seconds between sets*

Tuesday

WOD
Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees

SWOD
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Then

Clean and Jerk:
3x1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

Wednesday

WOD
10 Rounds:
1 Rope Climb (15ft)
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (50/35)

SWOD
Front squat + Back squat:
(3+3) x 5 sets.
*Rest 60-90 secs between sets*

*Make your last 2 sets challenging but doable.

Accessory
3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL's (each)

Thursday

"You go, I go"
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)

SWOD
Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*

Friday

WOD
0:00-4:00
30 Pullups
30 Back Squats (135/95)

-rest 2:00 -

6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (185/125)

- Rest 2:00 -

12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)

SWOD
Power clean + Push Jerk Waves
2 @ 70%
2 @ 75%
1 @ 80%
Then:
2 @ 75%
2 @ 80%
1 @ 85%
Then:
2 @ 80%
2 @ 85%
1 @ 90-95%
*Rest 60-90 secs between sets*