CrossFit Programming 4.26.2021-4.30.2021

By
Dan Adamson
April 25, 2021

Monday
SWOD
Back Squat:
- Build to a heavy single for the day
* rest 60-90 seconds between sets *

WOD
3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders

-Rest until 15:00-

15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders

Tuesday
WOD
2 Sets
3 Rounds
Run 200m
20 Sit-ups
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

Accessory
1 min couch stretch (each side)
- into -
3 sets
10 Single Dumbbell Lawnmower Row (each)
20 Flutter Kicks

Wednesday
SWOD
Bench Press:
- Build to a heavy single for the day
* rest 60-90 seconds between sets *


WOD
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24”/20”)
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-

Thursday
SWOD
Deadlift:
- Build to a heavy single for the day
* rest 60-90 seconds between sets *

WOD
For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
- into -
100 Abmat SIt Ups

Friday
30 Minute Partner AMRAP
17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)
-Complete rounds back and forth-

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