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Workout planning (programming) Beginner-Friendly CrossFit Workouts program




Training plan list

WorkoutTraining dayModality

Complete as many rounds as possible in 12 minutes of: 5 Deadlifts 135/75-lb 7 Wall Ball 20/14-lb 12 Sit-Ups
Day 1WG
2M4 06072012

10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Power Cleans 75-% BW Pull-Ups
Day 2WG

3 rounds for time of: 5 Shoulder Press 80/45-lb 10 Push Press 80/45-lb 15 Push Jerks 80/45-lb 1 minutes Rest 10 Push Press 70/35-lb 15 Push Jerks 70/35-lb 1 minutes Rest 5 Shoulder Press 60/25-lb 10 Push Press 60/25-lb 15 Push Jerks 60/25-lb
Day 3WM

3 rounds for time of: 20 Front Squats 80/45-lb 20 Sumo Deadlift High Pull 80/45-lb 20 Burpees
Day 4WG

Complete as many rounds as possible in 11 minutes of: 1 minutes Power Snatchs 80/45-lb 1 minutes Rest
Day 5WM

For time: 21-15-9-3 Thrusters 95/45-lb 3-9-15-21 Kettlebell Swing 53/23-lb
Day 6W

4 rounds for time of: 30 Double Unders 15 Toes to bar 15 Box Jump 24/20-inch
Day 7GM

Complete as many rounds as possible in 15 minutes of: 1 foot Rope Climbs 5 Overhead Squats 80/45-lb 10 Push-Ups
Day 8WG

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