Crossfit Programming 09-07-18

Crossfit programming 02-7-18
July 1, 2018
Crossfit Programming 16-07-18
July 15, 2018

Crossfit Programming 09-07-18


Monday
Front squats 
Every 2 mins 
10 x 5 @ 70% + 2.5kg

WOD
21-15-9 reps of:
Kettlebell Snatch (one arm – R)s 24/16kg
Kettlebell Snatch (one arm – L)s
Pull-ups

Tuesday 
Dead bug 
2 sets 
Over head plate walk 50m alternate with partner. 
Clean & Jerk
EMTOM for 10 mins
Hang clean & Jerk Climbing only with quality
WOD
DEATH BY CLEAN & JERK
With a continuously running clock perform:
1 Clean & Jerk, 60kg in the first 1 min,
2 Clean & Jerks,
3 Clean & Jerks, ……

Wednesday 
EMOMT for 4 mins
20 seconds work:
Handstand Single arm holds –  shift weight and actively press shoulder
Every 2 mins for 8 mins
RX+ 1 Muscle up + Max Ring dips
RX 2 Chest to bars + Max ring dips
SC 2 Pull ups + Max press ups
WOD 3 rounds for time
50 Double unders
50 Air squats
50 push press 20/15kg
 
Thursday
Deadlift
Every 2 mins 10 x 5 @ 65% + 2.5kg
WOD
9 Minute AMRAP
12 Box jump
6 Hang clean
3 Burpees
Rx 50/30kg
 
Friday
EMOTM for 5 mins 1 x Turkish get up Climbing 
Snatch
EMOTM for 10 mins
Hang Snatch Climbing only with quality
WOD

Rango
For Time:
800m Run
50m Walking Lunges
30 Toes-to-Bars
100 Double Unders
30 Sit-ups
Saturday
Alternating tabata 
double unders & pull ups
Coach Clean & push press 
EMOTM climbing for 12 mins Power snatch
WOD: 12 Minute am rap
3 Burpees
6 KB squats                             
 9 Kettlebells swings

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