Crossfit Programming 18-12-17

Crossfit programming 11-12-17
December 10, 2017
Crossfit Xmas programming 2017
December 24, 2017

Crossfit Programming 18-12-17

Screen Shot 2017-12-15 at 11.20.45
Monday:
10 min Every 2 mins climbing
Full snatch + power + hang
 
Pairs WOD 8 rounds for time
40 USA KB Swings
20 Pipe lateral jumps (24/20″)
10 pull ups
Tuesday
EMOTM Climbing for 6 mins
1 power clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
1 Squat Clean & Split jerk
OPEN WORKOUT 13.4
As Many Reps As Possible in 7 minutes.
• 3 Clean & Jerk (M=135lbs, F=95lbs)
• 3 Toes to Bar
• 6 Clean & Jerk (M=135lbs, F=95lbs)
• 6 Toes to Bar
• 9 Clean & Jerk (M=135lbs, F=95lbs)
• 9 Toes to Bar
• 12 Clean & Jerk (M=135lbs, F=95lbs)
• 12 Toes to Bar
• 15 Clean & Jerk (M=135lbs, F=95lbs)
• 15 Toes to Bar
• 18 Clean & Jerk (M=135lbs, F=95lbs)
• 18 Toes to Bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24
RX 60/40kg
SC 50/30kg
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Wednesday
Warm up
Tabata – Alternating
Ball ups
Double unders
Giant set of 10 of each with a 2 second pause in each position:
A-T-Y prone rear flies with light plates
Skills warm up to handstand walk
EMOTM for 5 mins Hand stand walk or single arm handstand hold
WOD
WOD FOR TIME
200 double unders
100 Air squats
75 sit ups
50 press ups
25 Ring rows (RX is vertical straps and body parallel to ground)
Thursday
Front squats Every 2 mins
5 x 5
WOD 9-8-7-6-5-4-3-2-1
Thrusters 30/20kg
Box jumps
 
Friday
Warm up
Build to heavy Clean & power snatch

12 days of Christmas WOD

1 x Power clean 60/35
2 x Burpee box jumps
3 x Chest to bars
4 x KB Swings USA 16/12
5 x Press ups
6 x KB Lunges 16/12kg
7 x toes to bar
8 x Double unders
9 x Ball slams 9/6kg
10 x Lateral bar hops
11 x Wall balls
12 x Power snatch 45/25kg
RX+ 70/40 clean & 50/35 Snatch
 
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Saturday
9:45 Calss
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
8 Mins skills warm up on Hang clean and add weight
Every MONTM for 8 mins
2 x hang clean + 2 Front squats
WOD 12 Minute amrap
Skipping 50/25 doubles
Press ups 5
Knees to chest 5
 

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