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CrossFit programming (14.6.21)
June 13, 2021
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CrossFit programming 28.6.21
June 26, 2021

CrossFit programming 21.6.21

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120151978 1503436536518911 2486246232531719879 o

WEEK 6 of 9

21st – 26th June 2021 


This week overview: 

Monday: Back squat week 6

Tuesday: Power snatch week 6

Wednesday: Gymnastics

Thursday: OH pressing week 6

Friday: NHS Tribute workout

Saturday: Deadlift

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MONDAY 21st June

STRENGTH:

Back squat week 6

4 x 5 @70%

1 x 1 @ 85%

Rest for 2-3 mins after each set. 


WOD:

For time-

35-25-15*

Wall balls

Burpees

*After every complete round, perform 20 sit ups.

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TUESDAY 22nd

STRENGTH:

Power Snatch week 6

Every 90s for 4 sets:

5 x Snatch grip deadlifts @ 100% of 1RM

Rest 2 mins

Every 90s for 4 sets:

3 x Snatch pulls @ 90% of 1RM

Rest 2 mins

Every 90s for 4 sets:

1 x Power snatch @ 80% of 1RM


WOD:

AMRAP in 16 minutes

4 Power cleans @ 80/55kg

10 Box Jump Overs (24/20 in)

20 Double-Unders

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WEDNESDAY 23rd 

GYMNASTICS STRENGTH:

21-15-9 For Quality

Ring dips / Box dips 

Strict pull ups / Feet elevated ring rows 


WOD:

10 Rounds for Time 

12/10 calorie Row / 8/6 cal Bike / 100m Run 

10 Single arm DB Push press 22.5/15kg (5 each arm)

8 Toes-to-Bars

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THURSDAY 24th

STRENGTH:

Overhead pressing week 6

Every 2 mins x 8 rounds:

Building weight over each set

3 pause split jerks (Pause in the dip and the catch)


WOD:

Kettlebell WOD

EMOM 14

Min 1: 15-20 USA KB swings

Min 2: 2 Turkish get ups (1 each side) 

Rx: 24kg / 16kg KB

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FRIDAY 25th 

BIG FRIDAY

ENDURANCE WOD:

“NHS”

Tribute WOD

12 Rounds for Time

(45 min cap)

5 Handstand Push-Ups

7 Devil Presses (2 x 22.5/15 kg)

19 Weighted Squats (42.5/30 kg)

48 Double-Unders

The rep scheme is based on the NHS’ founding date, July 5, 1948.

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SATURDAY 26th 

Benchmark Saturdays

STRENGTH:

Deadlifts

Build to a heavy 4 reps for the day.

All reps @ tempo 21X1 (not touch & go)

Rest as needed. 


WOD:

Coaches choice, TBA…..

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