Crossfit program 9th-15th October

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Crossfit programming 2nd-9th November
November 1, 2015
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Crossfit Programming November 16th-22nd
November 15, 2015

Crossfit program 9th-15th October

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Ed flexing after a clean complex PB


SATURDAY
 
Squat
EMOMx5: 2 Front Squat, across
10 minutes of kettle bell snatch skills
1. Conditioning
“ECC Qualifier WOD 4 (Modified) ”
For Time:
30 1-arm alternating KB Snatches, 24/16kg
100 Double Unders
20 1-arm alternating DB Snatches, 24/16kg
100 Double Unders
10 1-arm alternating DB Snatches, 24/16kg
100 Double Unders
 
FRIDAY
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Squat Snatch, 50/30
10 Barbell Burpees
RX+60/40
2 minute rest
B. “Ben”
AMRAP 4:
10 Power Clean, 60/40kg
20 Pull-Ups
2 minute rest
C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14
 
THURSDAY
Warm up shoulders and wrists
1. Snatch
8 mins OHS, quickly work up to a heavy single
7 mins Snatch Balance, quickly work up to a heavy single
7mins Hang Squat Snatch, quickly work up to a heavy single
“ECC Qualifier WOD 3”
For Time:
50 OHS, 50/30
50 C2B Pull ups
50 Box Jump Overs, 24/20
RX+60/40
 
WEDNESDAY
Coach Dunc and Gymnastics coach Verity relaxing on some kettlebells

L-sit Holds on our new gymnastics course

Week 2 – Handstands
Warm up:
– Frogger
– High Frogger
Skill work:
Progression 1
Kick up to wall – Practice bringing one foot off the wall, then both, for balance.
Progression 2
Chest to wall – Practice getting a good line.
Progression 3
Freestanding handstands, working on kick ups.
Start 500m row test
Hollow body hold x 1minute
In pair – Chest to wall handstand hold for as long as possible – Timed for endurance.
Conditioning:
3 rounds for quality.
– 5 Bridge push ups
– 10 Pistols
– 20 Handstand wall taps
– 30 Hollow body rocks
 
WOD
500m row test – followed by 35 burpees

 
TUESDAY
1. Clean and Jerk
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 SDLHP, 50/30kg
30 Air Squats
7  HSPU / Box press ups
RX+ 60/40kg SDHP & strict HSPU
 
MONDAY
Squats
Work up to a heavy set of 5 Back Squats
10 minutes
Build up to 60kg Power cleans, Jerk & Power snatch
1. Conditioning
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (60/35)
20 Jerks (60/35)
10 Power Snatch (60/35)
10 Muscle-Ups
RX+ 65kg

Gymnastics Coach Verity & Dunc relaxing on some kettlebells

Gymnastics Coach Verity & Dunc relaxing on some kettlebells


 
 

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