Crossfit programming 11-16th April

The Kettlebell Smash with Will Stacey
April 8, 2016
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Crossfit programming 17th-23rd April
April 17, 2016

Crossfit programming 11-16th April

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Monday
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Strength
C&J 5 x 1
 
WOD
With a Running clock:
0-6 Mins
Accumulate max total weight clean & press.
Score = Weight x reps
6-8
2 Mins rest.
WOD 4 8-12 mins
100m Med. ball Relay
 
Tuesday
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Strength
Over Head Squats 5 x 1
WOD “filthy 50” (30 Min time cap)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg Russian
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
 
Wednesday
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Warm up:
Candlestick to muscle up
Pipe bar muscle ups
 
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Skills:
Beat swing – Straight leg
Muscle up transition VS handstand hold
WOD
EMOTM for 15 mins
1 Bridge up
3 Toes to bar
5 Pull ups
7 Jumps squats
10 V-ups
Score = Total reps. Max score = 390
RX+ swap bridge up for Muscle up
 
Thursday
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Strength
Power Snatch 5 x 1
 
WOD
10-8-6-4-2-1
Power snatch
Press ups
RX 40/25kg
RX+ 50/35kg
 
Friday
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Deadlift 5 x 2
WOD
Grace:
30 Clean & Press
RX 60/45kg
Sc 40/25kg
 
Saturday
10am Class
3 sets of Max push & Pull
Back Sqauts 5 x 3
WOD
50 Step ups
40 Press ups
30 Air squats
20 Jumping pull ups
10 Burpees
 
11am Class
Gymnastic push & Pull
2,2,1 (3 sets, Set 1 & 2 2 reps and set 3 1 rep.)
Back Sqaut 5 x 3
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

COACH Ed Maning the BBQ

COACH Ed Maning the BBQ

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