Crossfit programming 17-09-18

Crossfit programming 10-9-18
September 9, 2018
CRossfit programming 24-9-18
September 23, 2018

Crossfit programming 17-09-18

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41402249 940443122818258 6337791996974858240 n


Monday
Snatch Every 2mins
Power 60%x3
Power 65%x3
Power 70%x2
Full 60%x3
Full 70%x2
Snatch extensions  
80%x4
80%x4
WOD
15 Power Snatches, 75/55 lbs
30 Double Unders
15 Wall Balls, 20/14 lbs
30 Double Unders

Tuesday
Front squat 
60%x4
70%x4
70%x4
80%x3
80%x3
Warm up and coach Power cleans for WOD. Focus on quality.
WOD 4 rounds for time
3-2-1
Power cleans @ 80%
Strict pull ups
 
Wednesday
Every 3 mins for 9 mins
Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
+ 3 box jumps climbing height
Max l-sit pul ups
Every 2 mins for 6 mins
3 x Strict toes to bar
2 Box jumps continue climbing height
 
WOD Partner NATE
You go I go format, 1 round completed each before swapping.
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 24/16kg
SC Pull ups, Press ups, Swings 16/12kg

Thursday
Clean & jerk 
60%x2
70%x2
70%x2
80%x2
80%x2
Clean extensions  
80%x4
80%x4
WOD
Air bike – 40 cals
Press ups 30 
Front squats 20 40/25kg
Bar over burpees 10
Friday
Every 2 mins
Back squat 
60%x4
70%x4
70%x4
75%x4
Behind the neck push press
60%x5
65%x5
70%x4
70%x4
WOD 
400m run
21-15-9
Pull ups
Wallballs

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