Crossfit programming 12-3-18

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Crossfit programming 5-3-18
March 4, 2018
Crossfit programming 19-3-18
March 18, 2018

Crossfit programming 12-3-18

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28782563 806235792905659 6470511215180251136 n


Monday
8 rounds climbing Every 2 mins
3 x Power Snatch + 1 OH Squat
PARIS WOD
EMOTM 8 pull ups
3 rounds
50 Box jumps
40 Press ups
30 Front squats 40/25kg
RX+ 50/30kg & HSPU
SC
Hand release press ups 30/20kg
Tuesday
Deadlift
5 x 1 x 85%
WOD
FOR TIME
10 burpees
20 box jumps
20 KB snatch
20 box jumps
20 KB Clean & Press
20 Box jumps
20 KB swings USA
10 burpees
RX 16/12kg
RX+ 20/16kg

Wednesday
Strict Ring muscle ups:
Warming up with low rings (From knees knuckles meerkat)
Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on 360 turn
WOD 12 Minute amrap
1,2,3,4,5,6,7,8,9,10……
HSPU
Toes to bar
Wall balls
SC HR Press ups & knees to chest
Thursday
Every 2 mins
Front squats
6 x 3 Eccentric Front squats Across (adding 2.5-5kg to last weeks max)- Taking 5 seconds down and 1 second up
WOD Benchmark wod
Annie 50-40-30-20-10
double unders
Sit ups
SC doubles 20-16-12-8-4
Also optional finisher:
Testing athletes 500m time
Or
20 Cal Assault bike time

Friday
OPEN WOD 18.4
Saturday
Foundation class:
Alternating tabata
double unders & pull ups
EMOTM climbing for 12 mins Power snatch
WOD: 12 Minute am rap
4 Burpees
6 KB squats
8 Kettlebells swings
11AM OPEN WOD 18.4

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