Programming 7/8/19-7/14/19


Monday

Warmup- Complete:

5-10 Quality Pushups

:15 Bar Hang

5-10 Quality Pushups

10 Beat Swings

5-10 Quality Pushups

5 Strict Pullups

5-10 Quality Pushups

5 Kipping Pullups

A)WOD: For Quality

21-15-9

Bench Press Aprox 50%1RM

Kipping Pull Ups

*Rest 3 mins

15-12-9

Bench Press Aprox 60%1RM

Strict Pull ups

*Rest 3 mins

12-9-6

Bench Press Aprox 70%1RM

Strict Pullups w/vest or lighter weighted

*40min cap

B)Accessory 

4 sets of Barbell Curls 7-7-7’s 

Health-Same

Tuesday

Warmup-Running Drills

A)Track WOD: 4Rounds

400mx3 *30 rest between efforts

*5 mins rest between rounds

Health 

Track WOD: 4Rounds

200mx3 *30 rest between efforts

*5 mins rest between rounds

Rowing WOD: 4Rounds

500mx3 *30 rest between efforts

*5 mins rest between rounds

Wednesday

Warmup-Barbell Drills

A)Snatch 

[email protected]%, [email protected]%, [email protected], [email protected], [email protected], [email protected], 2×[email protected]%

B)E2MOM 7 Rds

12/10 Cal Row–10/8

40 Dubs–30–20–or 80 Singles

Health

A)Hang Power Snatches

Build to a heavy 5 then, 3×[email protected]%todays max

Thursday

A)Make Up Day 

B)WOD: For Time

50 Burpees

40 T2B

30 DB Thrusters (50/35)

20 Renegade Rows

10 Wall walks 

*25 min cap

Health-Same

Friday

Warmup-Complete:

Knee Tuck/Across Body

Inchworm/Seal Stretch

Then, 3 RNFT

10 Sumo Good Mornings

10 Barbell Curls

10/each leg Glute Bridges

A)Sumo Deadlift 2RM *No TnG

B)WOD

10-8-6-4-2

Deadlift 185/125

Bar Over Burpees

Muscle Ups

*Rest 3 mins

8-6-4-2

Deadlift 225/155

Bar Over Burpees

Muscle Ups

*Rest 3 mins

6-4-2

Deadlift 275/185

Bar Over Burpees

Muscle Ups

*Rest 3 mins

*30 min cap

Health

A)Reverse Hyper 5×15/each leg

B)WOD:

1-Substitute RDL’s or Sumo KB Deadlift High Pulls if needed for WOD

2-Ring Rows or Jumping Pull ups in place of Muscle Ups

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 2-4PM

Categories: WOD

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