Crossfit programming 17th-23rd April

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Crossfit programming 11-16th April
April 10, 2016
Duncs last day at the box for 5 weeks.
Crossfit programming 24th-30th April
April 24, 2016

Crossfit programming 17th-23rd April

12805857 479180498944525 338605803435471698 n

12805857 479180498944525 338605803435471698 n

1RM WEEK! – Let the BP Bell Ring

This week we will be measuring your max strengths on your lifts ready for 5 weeks of strength programming. After which we will retest.
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Monday
Gymnastics Push & pull – 2,2,2
25 Mins to establish:
1 RM C& J
WOD
“Bergeron Beep Test”
On the minute for as long as possible:
7 Thrusters 35/20kg
7 Pull ups
7 Burpees
Scaled: 20/15kg bar & Jumping pull ups
 
Tuesday
Crossfit Total – You have 1 hour to establish your 1RM:
Deadlift, Strict press & Back squat.
Your score is the total of all these lifts.
 
Wednesday
Gymnastics Push & pull – 2,2,2
Skills:
Muscle ups &
WOD: 15 Minute Amrap
 
3 Muscle ups
3 Strict toes to bar
6 Burpee box jump overs

Saturday morning crew post Tommy V

Saturday morning crew post Tommy V


 
 
Thursday
Gymnastics Push & pull – 2,2,2
25 Mins to establish
1 RM Snatch
PAIRS WOD:
4 x 100m Med ball relay (2 each)
100 Power clean 40/25kg
4 x 100m Med ball relay
 
Friday
Gymnastics Push & pull – 2,2,2
1RM of any strengths not measure this week.
WOD
Mary – 20 Min amrap
5 HSPU
10 Single leg squats
15 pull ups
Scaled – 5 Press ups, 10 bulgarian squats, 15 Pull ups with band
 
Saturday
10am Class
EMOTM for 8 minutes
ODD mins – Max pull ups
Even mins – Max Handstand hold on wall
WOD
10-9-8-7-6-5-4-3-2-1
Kettlebell swings
Air squats
 
11am Class
Gymnastics Push & pull – 2,2,2
10 Minutes to establish heavy Power clean.
“Ship“
Nine rounds for time of:
84kg Squat clean, 7 reps
8 Burpee box jumps, 36″ box
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
 
Caoimhe & Krish ringing the PB bell

Caoimhe & Krish ringing the PB bell

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