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CrossFit programming 14.9.20
September 13, 2020
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CrossFit programming 28.9.20
September 27, 2020

CrossFit programming 21.9.20

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PROGRAMMING WEEK 5 of 6 

21st – 26th September 

Week 5 of our 6-week Strength/Muscular Endurance focused cycle. 💪 


This week’s overview:  

Monday: Deadlift / ‘Awful Annie’ 

Tuesday: Tempo Front squat  

Wednesday: Gymnastics  

Thursday: Snatch complex  

Friday: Engine work / Muscular Endurance 

Saturday: Functional Bodybuilding / Partner WOD 

MONDAY 21st SEPTEMBER 

STRENGTH: 

Paused Deadlifts 

5 sets of 5 reps  

Pause for 2 seconds 2-3 inches off the floor, then drive up. Control the negative phase down – no dropping!  

Rest 2 minutes between sets. Build over the sets and aim to finish heavier than last week. 


WOD: 

‘Awful Annie’  

(CF Games online event 7) 

For Time 

50-40-30-20-10 

DU 

Weighted Sit ups 

5-4-3-2-1 

Clean @ 80% of 1RM clean 

TUESDAY 22nd 

STRENGTH: 

Tempo Front squats 

Every 3 mins for 5 sets  

4-4-3-3-2 (building) 

@ tempo 31X1 

(Only 1 sec at the bottom this week) 

Tempo: (3-1-X-1) 
3 second negative. 1 second pause at the bottom. 1 second at the top. 


WOD: 

For Time 

50 Push Presses (42.5/30kg) 

70 DB Hang power cleans (22.5/15kg) 

50 Wall Ball toss/shots (9/6kg) 

Time Cap: 15 minutes 

WEDNESDAY 23rd 

STRENGTH/SKILL: 

EMOM 12 

Min 1: 6-10 pull ups (Any variation, choose something you want to work on – strict / jumping / kipping / butterfly) 

Min 2: 4-8 HSPU (Strict or kip)*  

Min 3: Rest 

*only perform kipping HSPU if you can perform at least 1 strict at that level. E.g if you can do 1 or 2 strict with an ab mat, then kipping is fine at that level.  


WOD: 

16 mins for Quality OR AMRAP

3 wall walks 

9 toes to KB 

15 box jumps 

THURSDAY 24th  

STRENGTH: 

Power Snatch barbell cycling complex 
(touch & go if possible) 

Every 90 seconds for 8 sets building (12 mins) 

3 x Power Snatch + 1 OHS 


WOD: 

‘Bell Snatcher’ 

For Time 

12-10-8-6-4-2 Reps of: 

Kettlebell Snatches (each arm, alternating) 

After every round, perform: 

8 Burpees 

16 Prisoner Squats 

FRIDAY 25th  

ENGINE / AEROBIC WOD: 

WOD #1 

AMRAP 15 

20/15 cal row / 200m run / 15/12 cal bike 

50 DU / 100 SU 

20 Push ups 


*REST 5 MINUTES* 


WOD #2 

AMRAP 15 

20/15 cal row / 200m run / 15/12 bike 

25 Up-Downs 

20 Renegade rows (10 each side) 

SATURDAY 26th  

STRENGTH: 

FBB 

3-4 sets for quality 

(Rest 60secs) 

A1: Standing Single arm DB strict press x 8-12 each arm @ tempo 2020 

A2: Heels elevated goblet squats 10-12 reps @ tempo 30X1  


WOD: 

Partner WOD 

20 rounds For Time (10 each) 

Partner 1: 1 full round 

Partner 2: Sit ups 

1 full round of:

  • 5 Burpees 
  • 4 power cleans 
  • 3 STOH 
  • 2 Hang power cleans 
  • 1 Thruster  

42.5/30kg 

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