Crossfit Programming 16-10-17

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Crossfit Programming 09-9-17
October 8, 2017
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Crossfit programming 23-10-17
October 22, 2017

Crossfit Programming 16-10-17

Well done to all our athletes competing in Olympic weightlifting last week

Well done to all our athletes competing in Olympic weightlifting last week


Mondays
Supine row 4 sets x 6 with 4 second negative,
Lunges 5 x 8 climbing
Pairs WOD
Angie
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats
Tuesday
Deadlifts
Every 2 mins
5 x 1 x 80%
Floor Pressing 5 x 8 climbing,
WOD 8 rounds for time
3 Power clean
100m run
RX 50/30kg
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Wednesdays
Alternating with a partner
3 rounds
40 Stiff leg hops
Free standing Handstand skills
12 mins alternating
20-30 seconds Hands and walk skills
2 x bar muscle ups
WOD 9 Minute AMRAP
8 KB Snatch
4 HSPU
2 Chest to bars
RX 16/12kg
Well done to Luke for completing his level 1

Well done to Luke for completing his level 1


Thursdays
Front squats
5 x 6 climbing
L-sits
Giant set
7-6-5-4-3-2-1
L-sits
Double unders / treble unders
 
WOD 5 rounds for time
5 Burpees
10 Box jumps
20 sit ups
30 double unders
Fridays
Strict toes to bar 3 x Max
Every 90 seconds
Warm up from hip, pause through movement
6 x 1 muscle snatch + 1 power snatch
WOD
5 rounds for time
3 Front squats 40/25kg
6 Snatch (you pick the weight)
9 Push press 40/25kg)
2 scores, 1 for time
2nd score = Snatch weight on bar
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
2 burpees
Press ups 4
Knees to chest 6
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