Crossfit Programming 17-7-17

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Crossfit programming 10-7-17
July 9, 2017
Crossfit programming 24-7-17
July 23, 2017

Crossfit Programming 17-7-17

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18740312 667632423432664 3365867557284821703 n

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Monday
Front Squat 5 x 4 Climbing
4 rounds Every 2 mins
2 x Chin ups + 5 second hold + 5 second negative
Tuesday 20 rounds for time
1 Power clean
2 Burpee box jump overs
RX 60/35kg, RX+80/45kg
Tuesday
Warm up: With bar
4 x OHS squats
4 x Snatch balance
4 x Muscle snatch (Turnover focus)
4 x Tall snatch
Every 2 mins for 8 mins
1 high pull + 2 Snatch Climbing
Every 2 mins for 8 mins
1 High pull + 1 SNatch climbing
Core:
Hollow body Plank 45 seconds
EMOTM for 4 mins
20 seconds of hollow body shoulder taps (no twist)
WOD 8 Minute amrap
20 Double unders
10 Sit ups
5 Push press
RX 50/30 RX+60/35kg

Get flex with our yoga class this saturday.

Get flex with our yoga class this saturday.


Wednesday
For 16 Minutes Alternating
3 x Max height Box Jumps
6 x HSPU (or Deficit)
CORE: Partner hollow body lifts
Partner WOD
1km Relay (100m each)
90 wall balls
80 Press ups
70 Lunges 24/20kg
60 Bent over row (40/25kg)
Thursday
Every 2 mins for 8 mins
1 high pull + 2 Clean Climbing
Every 2 mins for 8 mins
1 High pull + 1 Clean climbing
1 x 20 rep max Front squat +weight from last week
WOD 8 Minute Amrap
3 Power snatch
6 Box Jump
3 Bar bell rollouts
RX 40/25kg
Friday
Deadlift 4 x 4 @75%,
Chin up Archer pull ups,
5 rounds for time
25 KB Swings (Russian)
10 Toes to bar
200m run
60 second rest
Saturday
9:45am
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
Skipping 50
Press ups 5
Knees to chest 5
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