Home/WODs/Coach Creations/THE PROGRM MASH WEEK 19
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by John Singleton

“THE PROGRM MASH WEEK 19”

Coach Creation WOD

310 5
  • 10 – 1 reps for time: *
  • Power Clusters 60/45kg
  • *In-between each set 5 BMU / Burpee pull-up
  • 4 min Rest
  • 10 – 1 reps for time: *
  • Back Squats 80/55kg
  • *In-between each set 15/12 cal row
  • 4 min Rest
  • 10 – 1 reps for time: *
  • Strict deficit HSPU (Choose a height that allows you to complete the first 10 reps unbroken.) / Push-ups
  • *In-between each set 60 Double Unders / Single unders
  • For the cluster choose a weight you can maintain quick singles throughout. For the back squats a weight you can push through unbroken AND safely get into back rack from the floor.

The in-betweeners. A classic CrossFit 10-1 rep scheme, with a touch of gymnastics and conditioning thrown in to keep you on your toes and that heart rate high. Look to stay smooth on the barbell and gymnastics and use the rest to your advantage.


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