CrossFit Programming 5.3.2021-5.7.2021

By
May 2, 2021

Monday
WOD
For Time:
500m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

*1 Round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats

Tuesday

Accessory
3 Rounds
20 abmat situps (strict - no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball - each side)
30-sec plank


WOD
For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned - athletes can move between movements until total reps are completed

Wednesday
WOD
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
- Rest 1:00 -
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders

Thursday

Teams of 2
100 Sit-ups
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Bike
75 Sit-ups
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Bike
50 Sit-ups
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Bike
25 Sit-ups
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Bike

Friday
WOD
For Time:
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)

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