Programming: Week of 5th - 10th, 2019


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Programming: Week of August 5th – 10th, 2019



Monday, August 5th, 2019

Strength: Every 1 min for 12 mins, alternating between:

2 Clean Pulls, 80% 1RM

3 Wide Grip Strict Pull-ups

WOD:
Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell Squat, (Rx-50/35 lbs | S-35/20)

Bar Facing Burpee

Open WOD 18.2A Rx
Clean: 1 rep max




Tuesday, August 6th, 2019

Strength:
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1

WOD: “Air Force”
20 Thrusters, 95/65 lbs

20 Sumo Deadlift High-pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

 

**Every 1 min (starting at 0:00) complete: 4 Burpees




Wednesday, August 7th, 2019

Strength: 3 rounds for quality of:

Farmer Carry, 53/35 lbs, 100 m

Run Sprint, 100 m

Waiters Walk, 35/25 lbs, 100 m

Rest 2 mins

WOD: For time:

Run, 400 m

50 Double Unders

Before Each Round of
15-12-9
Toes To Bars & Pull Ups

6:30pm Endurance Class

5 rounds for quality of:

Double Under, 15 secs

Plate Jump, 45 secs

25 Min AMRAP

Medicine Ball Run, 20/14 lbs, 200 m

5 Dumbbell Goblet Squats, 50/35 lbs

10 Hanging Knee Raises

20 Double Unders




Thursday, August 8th, 2019

Strength: Deadlift
3-3-3-3-3

AMReps 2 mins: Assault Bike Calorie


AMReps 2 mins: Row Calories



Friday, August 9th, 2019

Strength: Every 1 min for 15 mins, alternating between:

10/10 Plank On Box Shoulder Taps

20 AbMat Sit-ups

10 Parallette Pass Throughs

20 Superman Raises

L Sit (Hanging), 30 secs

WOD: For time

Run, 1000 m

30 Handstand Push Ups

Row, 1000 m




Saturday, August 10th, 2019

9am Friends & Family WOD
CrossFit Games Open 18.1 - Rx'd

With a Partner, Complete As Many Rounds As Possible in 20 mins of:

8 Toes-to-bars

10 Dumbbell Hang Clean & Jerks, (Rx 50/35 | S 35/20)

14/12 Row Calories



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