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Programming Week of 240708

EMOM 5:00 5 push-ups + 5 ring rows + 5 dual db deadlifts Rest 3:00 then D D.
By
Shawn
Programming Week of 240708

Shawn

   •    

Day 1- Monday 240708

A. For Time

400m run

Rest to 5:00 then B

B. EMOM 5:00

5 ring dips + 5 kb upright row + 5 air squats

Rest 3:00 then C

C. EMOM 5:00

5 push-ups + 5 ring rows + 5 dual db deadlifts

Rest 3:00 then D

D. EMOM 5:00

5 dual db strict presses + 3-5 strict pull ups (5 banded lat pull downs) + 6 lunges

Rest to the top of the last minute then E

E. For TIme

400m run

Day 2- Tuesday 240709

Last week of the Snatch

A. Squat Snatch

5-5-3-3-1-1-1-1, lift every 3:00 build to a 1rm

Rest to 24:00 then B

B. EMOM 6:00

SGG

Day 3- Wednesday 240710

A. For Time

7 Rounds

15 wallballs 20# 10’, 14# 9”

200m run

10 burpees

Day 4- Thursday 240711

A. 4 sets, pick 2 apparatus

2:00 apparatus 1

2:00 apparatus 2

2:00 rest

B. Yoga

Day 5- Friday 240712

A. Coach led wod prep 10:00

Then B

B. For Time; weight 70=80% of 1rm from Tuesday

1.2.3.4.5.4.3.2.1

Snatch grip deadlift

Hang Squat Snatch

Overhead Squat

. = 5 mu or 5 burpee pulling rep (c2b, jumping c2b, pull-up, jumping pu, no ring rows)

1SGDL 1HSC 1OHS, 2 SGDL 2HSC 2OHS, 3SGDL 3HSC 3OHS…increasing each movement not the complex

Day 6- Saturday 240713

Coach’s Choice

Classes 7 & 8am

CrossFit Kids 9am

Day 7- Sunday 240714

RedShed Rest Day

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