CrossFit programming 28.6.21 | Crossfit GYM
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CrossFit programming 28.6.21

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118368437 1472648952931003 2605725053265852456 n

WEEK 7 of 9

28th June – 3rd July 2021 


This week overview: 

Monday: Back squat week 7

Tuesday: Power snatch week 7

Wednesday: Gymnastics

Thursday: OH pressing week 7

Friday: Big Friday Endurance WOD

Saturday: Deadlift 

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MONDAY 28th June

STRENGTH:

Back squat week 7

3 x 5 @ 75%

1 x 1 @ 90%

Rest for 2-3 mins after each set. 


WOD:

4 Rounds for Time

15 Deadlifts (50/35 kg)

10 Front Squats (Bar taken from floor) (50/35 kg)

400m Run

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TUESDAY 29th

STRENGTH:

Power Snatch week 7

Build to a heavy for the day in the following complex:

(15-20 mins)

1 Hang power snatch (knee) + 1 Power snatch 

(2 sec pause in the catch on both movements).


WOD:

AMRAP in 10 minutes

6 Power snatch 50/35kg

12 Toes to bar

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WEDNESDAY 30th

GYMNASTICS STRENGTH:

For quality

5-4-3-2-1

Eccentric HSPU

Strict chest to bar

Rest 90 secs

8-6-4-2

Strict HSPU

Eccentric pull ups 


WOD:

‘Dirty 30’

For Time-

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Lunges

30 Push Presses (20/15kg)

30 Wall Ball Shots (9/6kg)

30 Up-Downs

30 Double-Unders

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THURSDAY 1st July

STRENGTH:

Overhead pressing week 7

Every 2 mins x 6 rounds:

Building weight over each set

1 strict press + 1 push press + 1 push jerk + 1 split jerk 


WOD:

‘Spicy Meatballs’

For Time

9-7-5 reps of:

Power Cleans (70/47.5kg)

Burpee over bar

Rest 1 minute

10-8-6 reps of:

Power Cleans (60/42.5kg)

Burpee over bar

Rest 1 minute

11-9-7 reps of:

Power Cleans (50/35kg)

Burpee over bar

Athlete changes their own weights.

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FRIDAY 2nd 

BIG FRIDAY

ENDURANCE WOD:

‘Sting’

For Time

(Same cals & distances for both women & men)

50-40-30-20-10 reps of:

Calorie Row 

Burpees

Alternating Lunges

Time Cap: 45 minutes

Bike option: 35-28-21-14-7 cals

Run option: 500m-400m-300m-200m-100m

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SATURDAY 3rd 

Benchmark Saturdays

STRENGTH:

Deadlifts

Build to a heavy 3 reps for the day.

All reps @ tempo 11X1 (not touch & go)

Rest as needed. 


BENCHMARK WOD:

‘Mary’

AMRAP in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

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