CrossFit Programming 10.4.2021-10.8.2021

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October 10, 2021

Monday

SWOD
3 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy in 10-12 minutes

WOD
21-15-9
Overhead Squat (95/65)
Bar-facing burpees
Chest to bar pull-ups

Tuesday

SWOD
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:


* Work up to a Heavy, Unbroken set

WOD
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
24 Sit-ups

-rest 2 Minute-

AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar

Wednesday

WOD
5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)

SWOD

Bent Over Barbell Row – Underhand Grip

Workout Definition

4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets

Standing Alternating DB Hammer Curl

Workout Definition

4 sets: 12-15 (each side)

Thursday

SWOD
Snatch:
Perform 10 singles within 70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)

Friday

Hero WOD # 12 of 50

"Dork"
6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees

Men: 1.5-pood kettlebell Women: 1-pood kettlebell

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