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Programming August 14th – August 19th

13
Aug

Programming August 14th – August 19th

Monday
Skill/Strength
Back squats
5×5 @ 70% of 1RM

WOD
For Time
5-10-20-10-5
Back Rack Lunges 95/65
Toes to Bar

Tuesday
Skill/Strength
10 min EMOM:
ODD: 6 strict pull ups
EVEN: 40 sec HS hold

WOD
14 min EMOM:
Odd: 1 heavy Squat Clean
Even: sprint 100m (scale to 50m to stay in timeframe if needed)

Wednesday
Skill/Strength
Deadlift
Work up to a heavy 3×3, ascending in weight

WOD
10 minute amrap
3 power snatches 135/95
6 box jumps 30/24
run 50m

Thursday
Skill/Strength
15 mins max monostructural:
Running – meters
Rowing – calories
Air Bike – calories
– then –
10 mins of: (pick one)
ring muscle ups practice
bar muscle up practice
chest to bar practice
kipping/butterfly pullup practice

WOD
Full snatch
8 min EMOM:
2 TNG @ 70% of 1RM

Friday
Skill/Strength
Front squats
12 min E2MOM (6 rounds):
x 5 reps @ 70% of 1RM

WOD
4 RFT
run 400m
3 rope climbs
6 hspu

Saturday Team WOD
Teams of 2
I go/You go
Crossfit Open, 11.5
20 min AMRAP:
5 power cleans 145/100lb
10 T2B
15 wall balls 20/14lb

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