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CrossFit programming (Week 1/8) 9.3.20
March 8, 2020
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CrossFit programming 27.7.20 (week 1/4)
July 26, 2020

CrossFit programming 16.3.20 (week 2/8)

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Week 2 – (2/8)  

16th – 22nd March 2020 

8 week block  

Focus for this block: 

  • 2 x Olympic lifting a week – aiming to increase technique and strength in the Snatch and Clean & Jerk. We will be working towards a new 1RM Power clean and Power snatch. 
  • Overhead pressing strength / overhead stability work 
  • Back squat cycle. Finishing with a 3RM back squat. 
  • Handstand / HS walk skills  
  • Functional body building / single limb work / prehab 
  • Core strength  
  • Have fun and enjoy your training 😊  

Overview for this week:  

Monday: Snatch (power) & OH strength  

Tuesday: Back squat  

Wednesday: Gymnastics & partner WOD

Thursday: Cleans (power) / Front squat 

Friday: Functional body building  

Saturday: Deadlift 

Sunday: Olympic lifting class / Rest day 

MONDAY 16th MARCH 

STRENGTH: 

Power Snatch complex (increase weight from last week) 

Every 2:00 for 5 sets @ moderate load: 

1 x High hang Power Snatch + 1 x Low hang PS  

(10 sec rest) 

1 Power Snatch 

(10 sec rest) 

1 Power snatch 

Overhead pressing: 

Snatch grip BTN press @ tempo 2021 

4 x 6  


WOD: 

8 minute AMRAP 

10 KB Front rack stepping lunges 2 x 24/16kg 

30 DU 

TUESDAY 17th  

STRENGTH: 

Back squat 

3 x 7 reps climbing (heavier than last week) 

Box squats 

2 x 8-10 reps @ final BS weight 


WOD: 

4 mins on / 2 mins off x 4 rounds (aiming for consistency over the 4 rounds) 

2,4,6,8,10.. etc.. DB alternating Hang clean 22.5/15kg  

6 Burpee over DB 

1 Muscle up 

WEDNESDAY 18th  

SKILL/STRENGTH: 

8 minutes work on spotted handstands / HS walking – In 2’s or 3’s  

8 min EMOM 

Min 1: Cross support rings or box 15-30 secs 

Min 2: Wall facing HS 15-30 secs 


PARTNER WOD: 

For Time (with a Partner) 28 min Cap 

50 Synchro Up/Downs 

400m run (together) 

100 Box Step overs (20 in) 

40 Double-Unders / 80 Singles 

50 Push ups 

40 Knees-to-Elbows 

60 Russian Kettlebell Swings (24/16kg) 

60 Ab mat Sit-Ups 

40 DB goblet squats 22.5/15kg  

50 Hollow rocks 

One partner works while the other rests. Box jump height is the same for men and women. 

Up/Downs and run to be performed together. Everything else, split as you see fit.  

THURSDAY 19th  

STRENGTH: 

Power clean 

E2MOM for 5 sets @ building each set: 

1 Power clean + 1 Hang power clean + 1 Hang squat clean  

Front Squat 

(Taken from the floor) 

4 x 6 @ tempo 30X1 


WOD: 

7 minute AMRAP 

1 Deadlift 80/45kg 

2 HSPU 

(Each round add 1 DL & 2 HSPU. E.g. 1+2, 2+4, 3+6, 4+8.. Etc etc.) 

FRIDAY 20th  

STRENGTH: 

12 min EMOM 

Min 1: Seated Arnold press x 8-10 reps 

Min 2: Barbell Bent over row x 10-12 reps 

Min 3: 30 sec active hang 

Min 4: 12-15 barbell curls 


WOD: 

FBB version of ‘The Chief’ 

3 mins @ 85% effort 

3 DB power cleans 22.5/15kg 

4 Renegade rows 22.5/15kg (1 rep = 1 push up + 1 row each arm) 

5 Goblet squats 22.5/15kg  

Rest walk 2 mins  

X 5  

SATURDAY 21st  

STRENGTH: 

Deadlift 

Every 2.5 mins for 5 sets climbing in weight (heavier than last week) 

5 Deadlifts @ tempo 31X1 

Double DB/KB RDL 

3 sets all at the same weight @ controlled tempo 

8-10 reps  


WOD: 

In teams of 3 

21 min AMRAP** 

10 Synchro sit ups 

10 Synchro plate GTOH 15/10kg 

10 Synchro alternating DB Snatch 22.5/15kg   

**2 team members complete a full round whilst 3rd person completes AMRAP cals bike/row 

Score = rounds x cals  


SUNDAY 22nd  

Olympic lifting class / Rest day 

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