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Programming Week of 240812

Front Squats 5x5 week 4 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.
By
Shawn
Programming Week of 240812

Shawn

   •    

Squat day: Monday

Push press day: Wednesday

Day 1- Monday 240812

A. Front Squats 5x5 (week 4 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: 7-10 burpees

Day 2- Tuesday 240813

A. AMRAP 5:00

10 Hang power snatches 75/55

10 Wallballs 20/14# 10/9’

Rest 2:30 then B

B. AMRAP 5:00

10 t2b

10 box jump overs 24/20”

Rest 2:30 then C

C. AMRAP 5:00

10 Hang power snatches

10 box jump overs

Rest 2:30 then D

D. AMRAP 5:00

10 t2b

10 wallballs

Day 3- Wednesday 240814

A. Push press 3x5 (week 4 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

21-15-9

Deadlifts 155/125

Pull-ups

*150 between rounds

Day 4- Thursday 240815

A. For time

3500m row/ski or 7000m bike

25 abs of choice every 500m (1000m bike)

B. Yoga for Athletes

Day 5- Friday 240816

A. 5 RoundsFor Time

400m run

20 shoulder 2 overhead 95/65

Day 6- Saturday 240817

Coach’s Choice

Classes 7&8am

CrossFit Kids 9am

Day 7- Sunday 240817

RedShed Rest Day

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