Crossfit programming 08-01-18

Crossfit Programming Jan – 2018
January 1, 2018
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Crossfit Programming 15-01-18
January 14, 2018

Crossfit programming 08-01-18

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Monday
EMOTM Climbing for 6 mins
1 power clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
1 Squat Clean & Split jerk
WOD Pairs – Relay
10 rounds for time
5 Thursters
5 Pull ups
(each partner must complete a full round before tagging there partner in)
RX 40/25kg
RX+ 50/30kg & chest to bars
Tuesday
Deadlift
• Week 15: 3 x 1 x 95%
WOD 10 rounds for time
3 Squat cleans 40/25kg
15 double unders
3 Ring dips/Box dips
RX+ 60kg
Wednesday
Warm up
30 seconds slow high skips, 30 rest
60 seconds double unders practice & Coach
Tabata – Alternating
1 x Wall walk Starting in press-up Up & Down
Max x Double unders for score
Coaching
7 mins
Handstand push ups
Athletes who can already do kipping Do:
Every 2 mins x 3
Max Hanstand push ups unbroken
7 Mins
False grip muscle ups/ or chest to bars
WOD
6 rounds for time
6 KB Clean & press RX 20/12kg – Left hand
12 Box jumps
6 KB Clean & press RX 20/12kg – Left hand
6 Toes to bar
26220134_776365005892738_462267448321075885_nThursday
Front squats Every 2:30
5 x 4
5 x 3
Deload
Retest
WOD
8 Minute AMRAP
14 OH Lunges – 30/20kg
7 Barbell burpees
After rest from WOD Finish with prone A-T-I
10 sets with a 2 second pause in each.
Friday
Double unders warm up
4min warm up
Every 2 mins for 10 mins climbing
Power Snatch + OH Squat + Snatch
Spend 10 mins
Coaching chest to bars or kipping pull ups
OPEN WOD 14.2
As Many Reps As Possible in 10 Minutes.
• 30 Double Unders
• 15 Power Snatches (M=35kg, F=25kg)
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
10 Box step ups/jupms
10 Push press with bar
10 Sit ups
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