CrossFit Programming 2.22.2021-2.26.2021

By
February 28, 2021

Monday

WOD
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* You go, I go *

Tuesday

SWOD
· Split Jerk

o 75%x2

o 80%x2

o 85%x1

o 90%x1

o 90+%x1

o 90+%x1

o 90+%x1

WOD

"Heavy Fran"

For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)

Wednesday

SWOD
8 Rounds Every 75 seconds
3 Back Squats
Build in weight

WOD
Teams of 2
170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *

Thursday

SWOD

· Push Press

o 75%x2

o 80%x2

o 85%x1

o 90%x1

o 90+%x1

o 90+%x1

o 90+%x1

WOD

12 min AMRAP
2-4-6-8-10….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups

Friday

SWOD
TBD

WOD
Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders

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