Crossfit programming 07-08-17

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Crossfit Programming 31-07-17
July 30, 2017
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Crossfit Programing 14-08-17
August 13, 2017

Crossfit programming 07-08-17

Big shout out to our 2 teams who were competing in Manchester this weekend:
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Monday
20 Mins to build to a
Snatch 1 RM
WOD Partners 12 Minute Amrap
20 Press ups
20 Thrusters 45/27.5kg
40 Double unders
Tuesday
8 Minutes to establish
1 RM Weighted pull up
During this time warm up squats.
12 Minutes to build to
1 RM Back Squat
WOD 5 rounds for time
20 KB Swings 24/16kg
10 Box jumps
5 Burpees
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Wednesday
4 Stations
Forward rolls
Box jump pyramid
Jump forward roll
HS Hold
WOD 12 Minute AMRAP
200m run
8 Toes to bar
6 OH Squats
Rx 40/25kg
Thursday
 
20 Mins to establish
1RM Clean
WOD 8 Minute amrap
6 Push press
6 Barbell burpees
RX 50/30kg
 
Friday
HSPU Skills
Teaching Banded HSPU Or kipping HSPU
Advanced athletes work on Deficits
20 Minute Amrap
3 HS Push ups
5 Pull ups
10 Sit ups
15 Air squats
Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run

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