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Programming Week of 241118

2 For time 10:00 cap 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlifts 225155 rx, 13595 scaled, 185125 masters 55+rx, 11585 masters 55+ scaled Bar facing burpees jump over bar rx, step over scaled Endurance: 1 set every 2:00 x 5 7 deadlifts 5: lunge + lunge + burpee Day 4- Thursday 241121 A.
By
Shawn
Programming Week of 241118

Shawn

   •    

Day 1- Monday 241118

A. EMOM 24:00

Min 1: medball box step overs nte 24” 20#

Min 2: burpee to a 6” target

Min 3: Farmer’s carry, athlete’s choice

Min 4: calories

Day 2- Tuesday241119

A. 1 set every 2:00 x 5

2 front squats + split jerks

Build to 80-85% of last week heaviest C&J

Rest 2:00 then B

B. 1 every 2:00 x 5

Squat Clean & Split Jerk

Build to a heavy rep

Lift every 2:00

Rest 2:00 then C

C. Every 30 sec for 5:00 (10 sets)

3 power clean & push jerk

65-70% of B

Day 3- Wednesday 241120

A1. 30sec max strict and/or weighted pulling reps, rest tom then A2

A2. 10 hrpu, rest to 3:00 back to A1 x3

No additional rest into B1

B1. 30 sec max strict t2b, rest tom then B2

B2. 3-5 deadlifts build each round, rest to 3:00 then back to B1 x3

Rest an additional 1:00 then C

C. Performance or Endurance options

Performance:

Open WOD 22.2

For time 10:00 cap

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

Deadlifts 225/155 rx, 135/95 scaled, 185/125 masters 55+rx, 115/85 masters 55+ scaled

Bar facing burpees jump over bar rx, step over scaled

Endurance:

1 set every 2:00 x 5

7 deadlifts

5: lunge + lunge + burpee

Day 4- Thursday 241121

A. For Endurance

(3 different machines: row, bike, ski, run)

6:00 apparatus 1

3:00 apparatus 2

1:00 apparatus 3

2:00 rest, repeat 2x total

B. Yoga for Athletes

Day 5- Friday 241122

A. AMRAP 22:00

Partner WOD

P1

500m row

P2

10 wallballs

10 t2b or ghd or toes to rig

10 burpee box jump overs

Switch after each partner completes their task

Day 6- Saturday 241123

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 241124

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00am CrossFit Kids

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