Crossfit programming 11-06-18

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Crossfit programming 01/05/18
June 3, 2018
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Crossfit programming 17-06-18
June 17, 2018

Crossfit programming 11-06-18

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Monday
Every 2 mins
C & J 5 x 1 90%
Clean pull 3 x 3 105%
Pairs WOD adaption “The Chief” 
Alternating in relay format 6 rounds 3 rounds each.
3 min AMRAP each alternating.
3 power cleans 60/40
6 press ups
9 air squats

Tuesday
Every 2 mins
Power snatch 5 x 1 90%
Overhead squat 5 x 1
WOD 5 rounds for time
30 Double unders 
6 Pull ups
RX+ weight vest
Wednesday
Warm up 
EMOTM for 12 mins alternating through movements.
1 x Turkish get ups Each side
1 negative Pull ups/ muscle ups
15 second L-sit holds
30 handstand hold
WOD “Nate” 
As many rounds as possible in 20 mins
2 Muscle ups
4 HSPU
8 KB swings 28/24kg
SC Chest to bars/pull ups , box HSPU, 24/16kg

Thursday
Every 2 mins
Snatch 5 x 1 90%
Snatch pull 3 x 3 105%
WOD 3 rounds for time
KB Clean 12
KB Lunge 12
KB Press 12
Run 200m
(12 = 6 each side)
RX16/12lg
RX+22/15kg dumbbell 

Friday
Every 2mins
Power clean & jerk 5 x 1 90%
Back squat 3 x 3
Hope
3 rounds Fight gone bad format (60 sec per station)
Burpees
power snatch 35/25kg 
Box jump
thruster 35/25kg
chest to bar
rest
 
Saturday
9:45am class
6 Minutes of double unders 
Wall walks – Handstand
Push press – Coach then Every 90 seconds climbing for 3 reps
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings 
100m run

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