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Programming Week of 240909

Every 30 sec for 5:00 1 squat clean 40-50% of 1rm front squat Rest 1:00 then B B.
By
Shawn
Programming Week of 240909

Shawn

   •    

Day 1- Monday 240909

A1. 8 dual dumbbell bench press, rest to TOM then A2

A2. 8/8 rear foot elevated split squats (RFESS) with goblet hold, rest to 3:00 then back to A1 x3.

Build the bench press. 0:00, 3:00, 6:00

Rest an additional 2:00 then B

B. For Time capped at 15:00

400m run

20 T2B

400m run

20 dual power cleans 50/35

400m run

20 box jump overs 24/20”

400m run

20 dual db deadlifts 50/35

Day 2- Tuesday 240910

A. EMOM 5:00

6 alternating db power snatches 50/35

5 burpees over the dumbbell

Rest 2:00 then B

B. 7 Rounds for time

10 overhead squats 95/65

30 double unders / 90 singles

Day 3- Wednesday 240911

Strength Day!

A. Every 30 sec for 5:00

1 squat clean 40-50% of 1rm front squat

Rest 1:00 then B

B. EMOM 5:00

1 squat clean, add weight from A

Rest 1:00 then C

C. Every 1:30 for 5-7 sets

1 squat clean building every round to find a 1RM

Day 4- Thursday 240912

A. For Distance

4:00 work 2:00 rest

3:00 work 1:30 rest

2:00 work 1:00 rest

1:00 work 30 sec rest

2:00 work 1:00 rest

3:00 work 1:30 rest

4:00 work done

B. Yoga for athletes

Day 5- Friday 240913

Bowling 7:30-9:30pm Circle Lanes Ledgewood

A. For Time

Happy Birthday Coach Scott!

Repeat 090911

37 Goblet squats 24/16kg

37 sdlhp 95/65

37 ring push ups

37 sh2oh 95/65

37 bjsd 24/20

37 double unders

37 (52) burpees

Day 6- Saturday 240914

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 240915

NEW SUNDAY CLASS

Oly & Endurance

CrossFit Kids

8-10am 1 class in Zen Planner

8:00 am Olympic Weightlifting (oly)

9:00 am Endurance

10:00 am CrossFit Kids

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