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Programming Oct 16-21

15
Oct

Programming Oct 16-21

Monday
Warm-Up
6 minutes of
10 pvc good mornings
jog 100m
10 pvc oh squats
10 boot strappers
WOD
Five rounds for time of:
Run 400 meters
20 Burpees
15 Deadlifts 135/95
Tuesday
Warm-Up
Burgener Warm Up
WOD
Snatch 3-3-2-2-2-1-1-1-1-1 reps
Wednesday
Warm-Up
couch stretch 1 min side
pigeon pose 1 min side
ankle dorsiflexion 1 min side
1 pass each of
buttkickers
grapevines
high knees
WOD
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
* use 65% of 1 rm for front squat weight, scale accordingly.
Thursday
Warm-Up
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
WOD
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
Friday
Warm-Up
6 minutes of
jog 50m
5 pushups
5 jump squats
10 pvc pass thrus
WOD
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24/20
95/65 pound barbell Overhead walking lunge, 12 steps
Saturday
Warm-Up
Coach Led
WOD
Teams of 2
Amrap 20 minutes
50 double unders
40 goblet squats (53/40)
30 KB swings (53/40)
20 burpees
100m run (together)

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