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Programming Week of 240701

AMRAP 20:00 *1 squat snatch 100% of A 5 wall climb + burpee 20 du 60 singles 500m row or ski, 400m run, 1000m bike *increase by 1 rep each round Day 6- Saturday 240706 Coachs Choice Classes 7 & 8am 9am CrossFit Kids Day 7- Sunday 240707 RedShed Rest
By
Shawn
Programming Week of 240701

Shawn

   •    

Day 1- Monday 240701

A. AMRAP 12:00

200m run

8 devil’s presses 50/35

Rest 4:00 then B

B. AMRAP 12:00

20 walking lunges no load

8 renegade row 50/35

Day 2- Tuesday 240702

A. Squat Snatches

5x3 @ 80-90% of last week (240625)

Lift every 3:00

Rest to 18:00 then B

B. EMOM 10:00

SGG 7-10 reps or 30sec of work

Day 3- Wednesday 240703

A1. For time (0:00, 6:00, 12:00, 18:00, 24:00)

5 box jump step downs 24/20”

7 clean & jerks 115/75

9/7 calories

Rest to 3:00 then A2

A2. For time (3:00, 9:00, 15:00, 21:00, 27:00)

9/7 calories

7 thrusters 115/75

5 pull-ups

rest to 6:00 then back to A1 x5

Day 4- Thursday 240704

4th of July

Classes 7, 8, 9am

A. 4th of July 1776

4 rounds for time

300m run

24 t2b - or- ghd

24 box jump step downs 24/20”

24 goblet squats 24/16kg

24 hand release push-ups

24 calories row & assault bike alternate each round

24 air squats

Day 5- Friday 240705

A. 1 complex every 1:30 x 5, build

1 snatch grip deadlift

1 hang power snatch

1 squat snatch

1 overhead squat

Rest to 10:00 then B

B. AMRAP 20:00

*1 squat snatch 100% of A

5 wall climb + burpee

20 du/ 60 singles

500m row or ski, 400m run, 1000m bike

*increase by 1 rep each round

Day 6- Saturday 240706

Coach’s Choice

Classes 7 & 8am

9am CrossFit Kids

Day 7- Sunday 240707

RedShed Rest Day

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Program Week of 250630

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Program Week of 250623

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Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

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Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

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Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.