CrossFit Programming 3.8.2021-3.12.2021

By
Dan Adamson
March 7, 2021

Monday

WOD

10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerk (155/105)
30 Double Unders

Accessory

3 rounds
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)

Tuesday

SWOD
Back Squat
- 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Back Squat
- 5 sets x 3 reps
* Complete a set every 2 minutes *

WOD
21-15-9
Pull ups
15-12-9
Bar Facing Burpees

Rest 5:00

21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Wednesday

SWOD

Bench Press
- 5 sets x 5 reps @ 75% 1RM Bench Press
* Complete a set every 2 minute, on the minute for 10 minutes *

Deadlift
- 5 sets x 5 reps @ 75% 1RM Deadlift
* Complete a set every 2 minute, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

WOD
15 Minute AMRAP
25/20 Calorie Assault Bike or 21/16 Calorie Echo Bike
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Thursday

WOD
Teams of 2
10 rounds (each)
300/250m Row
- You go, I go -

Accessory
3 rounds
1 min plank
10 standing Pallof press (each side)
20 Russian Twist
30 flutter kicks (each side)

FRIDAY
OPEN 21.1

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