CrossFit Programming Hero Week 2021

By
July 4, 2021

With this being Hero Week and also End of Cycle Max week. I have added two maxes to this week on a couple of shorter Hero WOD days and I will do the rest next week.

Monday

WOD
"White"
Five rounds of:
• 15' Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters

Tuesday

SWOD
End of Cycle Max Out
1-Rep Max Front Squat

WOD
"Jenny"
Complete as many rounds as possible in 20 minutes of:
• 45-lb. overhead squats, 20 reps
• 45-lb. back squats, 20 reps
• 400-meter run

Wednesday

WOD
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Thursday

WOD
"McGhee"
AMRAP in 30 minutes of:
275 pound Deadlifts 5 reps
13 Push-ups
9 Box jumps 24 inch box

Friday

SWOD
End of Cycle Max Out
1 Rep Clean and Jerk

WOD
"Harper"
Complete as many rounds as possible in 23 minutes of:
• 9 chest-to-bar pull-ups
• 135/95 lb. power cleans, 15 reps
• 21 squats
• 400-meter run with a 45-lb. plate

Saturday

WOD

"Zeus"
Three rounds for time of:
• 30 Wall ball shots, 20 pound ball
• 75/55 pound Sumo deadlift high-pull, 30 reps
• 30 Box jump, 20"" box
• 75/55 pound Push press, 30 reps
• Row 30 calories
• 30 Push-ups
• Body weight Back squat, 10 reps

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