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Programming Week of 240722

For Time 7 box jump overs 7 ring dips 10 cal assault bike 7 hang power snatches 30 double unders 10 deadlifts Day 3- Wednesday 240724 A.
By
Shawn
Programming Week of 240722

Shawn

   •    

Day 1- Monday 240722

A. Lift every 2:00 x 7

Front squats from the rack, build to a heavy 1 rep

5-5-3-3-1-1-1

Rest to 15:00 then B

B. EMOM 8:00

Min 1: 3-5 wall climbs

Min 2: 7-10 reps or 30 sec work summer gymnastics goals, or 30sec strict/weighted pull ups/ring rows

Day 2- Tuesday 240723

A. AMRAP 5:00

10 box jump overs 24/20

7 ring dips

Rest 2:00 then B

B. AMRAP 5:00

10 cal assault bike

7 hang power snatches 95/65

Rest 2:00 then C

C. AMRAP 5:00

30 double unders

10 deadlifts 95/65

Rest 2:00 then D

D. For Time

7 box jump overs

7 ring dips

10 cal assault bike

7 hang power snatches

30 double unders

10 deadlifts

Day 3- Wednesday 240724

A. 3x5 barbell push press from the rack

Build the push press, lift every 2:00

Rest an additional 2:00 after the 3rd set then B

B. For Time

60 dual dumbbell box step ups nte 20” 50/35#

40 t2b/ hanging knee raises

20 single are dumbbell power cleans right arm 50/35#

20 single are dumbbell power cleans left arm 50/35#

Partition as desired

Day 4- Thursday 240725

A. For time

1000m row or ski

Rest then B

B. 5 sets

2:00 work, 1:00 rest

at 10sec slower than pace from “A”

Rest

C. Yoga as recovery for athletes

Day 5- Friday 240726

A. One complex every 1:30 x 5, build each round

3 deadlift

3 hang power cleans

3 front squats

3 push press

Rest to 10:00 then B

B. AMRAP 20:00

5 thrusters 80-90% of A

7 pull-ups

9 burpees

500m row

Day 6- Saturday 240727

RedShed Beach Party Lake Lackawanna!

Coach’s choice

Classes 7 & 8am

CrossFit Kids 9am

Day 7- Sunday 240728

RedShed Rest Day

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