Programming for the week of August 2 - August 8
Monday, August 2
Power Clean
8 - 6 - 4 (3 - 3 - 2 - 2- 1)
*Work up in weight to a heavy 1 rep.
WOD
“This is the greatest show”
4 Rounds for time
20 Wallball
15 Pull-ups
5 Handstand Push-ups
Tuesday, August 3
Back Squat @ 80% of 1 rep max
10 - 8 - 6 (3 - 3 - 3 - 3 - 3)
WOD
"It’s the climb”
5 - 10 - 15 - 10 - 5
Pull-ups
Box Jumps
Kettlebell Swings
*Box jumps at 24/20”, KB @ 53/35 lbs
Wednesday, August 4
WOD
“Around the world”
4 Rounds for time
800m run
10 Clean & Jerk
60 Double Unders
*Barbell @ 135/95 lbs
Thursday, August 5
Power Snatch
8 - 6 - 4 (3 - 3 - 2 - 2 - 1)
*Work up to a heavy 1 rep
WOD
“Damn”
5 Rounds for time
10 Chest to bar pull-ups
15 Overhead squats
*Barbell @ 95/65 lbs
Friday, August 6
WOD
“Helen Ann” - Crossfit benchmark workouts “Helen” & “Annie”
Complete “Helen", rest 4 minutes, complete “Annie,” 36 minute time cap
“Helen”
3 Rounds for time
400m Run
21 Kettlebell swings
12 Pull-ups
Rest 4 minutes
“Annie”
50 - 40 - 30 - 20 - 10
Double Unders
Sit-ups
*KB @ 53/35
Saturday, August 7
Overhead Press
10 - 8 - 6 (4 - 4 - 2 - 2 - 1 - 1)
*Work up to a heavy 1 rep
WOD
50 Air squats
10 Burpees
50 Air squats
15 Burpees
50 Air squats
20 Burpees
50 Air squats
30 Burpees
Sunday, August 8
WOD
“Filthy 50” - Crossfit benchmark workout
For time
50 Box jumps
50 Kettlebell swings
50 Walking lunge steps
50 Knees - to - elbow
50 Push press
50 Back extensions
50 Wallball
50 Burpees
50 Double unders
*Box jump @ 24/20”, KB @ 53/35 lbs, Push press @ 45/35 lbs, WB @ 20/14 lbs