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Programming Week of 240805

Push press 3x5 week 3 of 6 From the rack, 5-10 lb more than last week or 75% of your week 1 Press every 2:00 Rest an additional 3:00 then B B.
By
Shawn
Programming Week of 240805

Shawn

   •    

Squat day: Wednesday

Push Press Day: Tuesday

Day 1- Monday 240805

A. AMRAP 20:00*

10 push-ups

20 alt db power snatches 50/35

10 goblet lunges 50/35

*every 2:00 starting at 0:00 1 rope climb or 2 rope floor to stand + k2e

Day 2- Tuesday 240806

A. Push press 3x5 (week 3 of 6)

From the rack, 5-10 lb more than last week or 75% of your week 1

Press every 2:00

Rest an additional 3:00 then B

B. For time

10-9-8-7-6-5-4-3-2-1

T2B/T2Rings/ hkr/leg raises/ghd

Box jump step downs 24/20

Hang clean & jerks 75/55

Day 3- Wednesday 240807

A. Front Squats 5x5 (week 3 of 6)

From the rack, 5-10 lb more than last or 80% of your week 1

Squat every 2:00

Rest an additional 2:00 then B

B. EMOM 12:00

Min1: 7-10 or 30sec Summer Gymnastics Goals- OR- 30sec strict pulling reps

Min 2: 50 double unders or 30sec of attempts

Day 4- Thursday 240808

A. 6 sets

3:00 row/ski/bike/run

1:30 rest

Score = 3 shortest distances

B. Yoga for Athletes

Day 5- Friday 240809

A. For time

“Jackie”

1000m row

50 thrusters 45/35

30 pull-ups

Day 6- Saturday 240810

Coach’s choice

Classes 7 & 8am

CrossFit Kids 9am

Day 7- Sunday 240811

RedShed Rest Day

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