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CrossFit programming 17.5.21
May 16, 2021
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CrossFit programming 31.5.21
June 2, 2021

CrossFit Programming 24.5.21

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WEEK 2 of 9

24th – 29th May 2021 


This week overview: 

Monday: Back squat week 2

Tuesday: Power snatch 

Wednesday: Gymnastics

Thursday: OH pressing / ‘DT’

Friday: Big Friday endurance WOD

Saturday: ‘Benchmark Saturdays’

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MONDAY 24th MAY

STRENGTH:

Back squat week 2

4 x 8 @ 65%

1 x 3 @ 80%


WOD:

AMRAP in 12 minutes

30 Wall Ball Shots 9/6kg 

60 Double-Unders

30 Alternating single arm DB power cleans 22.5/15kg 

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TUESDAY 25th

STRENGTH:

Snatch week 2

20 mins to build in the complex:

1 x High hang snatch pull +

1 x Hang power snatch (knee) +

1 x Power snatch

Rest as needed between sets.


WOD:

E2MOM – 20 mins 

8 power snatch 40/30kg

8 T2B

8 Burpees over bar

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WEDNESDAY 26th

SKILL:

Ring dip


GYMNASTICS STRENGTH:

For Quality

10-8-6-4-2

– Ring dips / Box dip

– Strict pull ups / Ring rows (double the reps for ring rows)


WOD:

6 rounds for time of:

10 One legged squats, alternating

12 Push ups

15 Box jump overs 

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THURSDAY 27th

STRENGTH:

Overhead push complex

Every 2 mins for 10 minutes:

3 push press + 3 push jerk (Aim to go heavier than last week)


WOD:

‘DT’

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

70/47.5kg 

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FRIDAY 28th

BIG FRIDAY

ENDURANCE WOD:

6 Rounds for Reps 

1:00 Alt. Single arm Devils Press 22.5/15kg 

1:00 KB Russian Swings 24/16kg 

2:00 Bike/Row cals / Run metres

1:00 Double Unders or DU attempts / Singles 

1:00 Rest

Total score will be all reps combined. Use the minute rest to log your score for that round. 

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SATURDAY 29th

Benchmark Saturdays

STRENGTH:

‘Bear Complex’

Find a challenging weight for the day in this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


WOD:

‘Rosa’

5 rounds for time

10 HSPU

400m run

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