Workout planning (programming) Beginner-Friendly CrossFit Workouts program

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Functional fitness (aka CrossFit)

10.000 / 10

WorkoutTraining day
WOD-7745340 (WG)
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 1
M4 06072012 (WG)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Power Cleans 75-% BW Pull-Ups
Day 2
WOD-8495930 (WM)
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 3
WOD-7879692 (WG)
3 rounds for time of: 20 Front Squats 80/45-lb 20 Sumo Deadlift High Pull 80/45-lb 20 Burpees
Day 4
WOD-8012969 (WM)
Complete as many rounds as possible in 11 minutes of: 1 minutes Power Snatchs 80/45-lb 1 minutes Rest
Day 5
WOD-5114410 (W)
For time: 21-15-9-3 Thrusters 95/45-lb 3-9-15-21 Kettlebell Swing 53/23-lb
Day 6
WOD-6366815 (GM)
4 rounds for time of: 30 Double Unders 15 Toes to bar 15 Box Jump 24/20-inch
Day 7
WOD-6352137 (WG)
Complete as many rounds as possible in 15 minutes of: 1 foot Rope Climbs 5 Overhead Squats 80/45-lb 10 Push-Ups
Day 8

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