CrossFit Programming 9.20.2021-9.24.2021

Monday

WOD
5 Rounds
60 Double Unders
25 Ab-mat Sit-ups
10 Deadlifts 225/155
5 Burpee Bar Muscle Ups

Tuesday

WOD
For Time:
2 Laps around the building
50/40 Calorie Assault Bike
2 Laps around the building

Skills and Drills
Handstand Push-ups
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

Wednesday

Hero WOD # 10 of 50
"Brehm"

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

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Thursday

WOD

Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -

Friday

Teams of 2
16:00 Amrap
20 Synchro Toes to Bar
20-30-40-50. . .
Overhead Squats (115/80)