CrossFit Programming 9.6.2021-9.10.2021

Monday

The Thirteen

Tuesday
SWOD
2 Bench Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)

Wednesday

SWOD
2 Back Squat x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)

Thursday

SWOD
2 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD (May adjust this to a partner WOD)
3 sets
50/40 Calorie Assault Bike
- Rest 1:1 between sets -

* 42/34 Calorie Echo bike

Friday

SWOD
2 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

WOD
3 rounds
22 Power Snatch (75/55)
11 Bar Facing Burpees

- rest 3:00 -

For Time:
22 Bar Facing Burpees
11 Squat Snatch (165/115)