Crossfit programming 1st-7th May

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30th April – Hero Saturday – MOMO
April 27, 2016
DSC 29711
Crossfit programming 8th-14th May
May 8, 2016

Crossfit programming 1st-7th May

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13116202 10153338750756330 8723840232932054844 o

Stags & Does has a new member!

Stags & Does has a new member!

Monday

Pause squat
6 x 2  second pause
Strict into push
3 sets max effort Super set with 3,3,2 gymnastic pull

WOD

15 AMRAP
21-15-9
Thrusters
Press
Front squat
 

Tuesday

GYMNASTICS PUSH & PULL 3,3,2
Hamstring strength – Focus on Power

WOD

As many rounds as possible in 20 minutes:
10 pullups
10 ring dips
10 wall balls
 

Wednesday

GYMNASTICS PUSH & PULL 3,3,2
Snatch + OHS
5× 2+2
Snatch grip pause deadlift
3×3

WOD

6 rounds
12 SUMO DHP 50/35
6  Bar facing burpees
Sc 40/20kg

THE FRIDAY LEAGUE IS OPEN!

THE FRIDAY LEAGUE IS OPEN!

Thursday

GYMNASTICS PUSH & PULL 3,3,2
Pause clean from floor (mid thigh)
plus jerk 5x
2+2

WOD

3-6-9-12-9-6-3
TTB
Push press 60/35
Sc knees to chest & 45/25kg
 

Friday

COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.

 

Saturday

10am Class

EMOTM – Alternating
MAX Pull ups
Wall walks
Front squats 5 x 3

WOD

9 min Amrap
10 Knees to chest
15 Kettlebell swings
20 Air squats
 

11am Class

GYMNASTICS PUSH & PULL 3,3,2
Deadlift x1 Emotm
X 10

WOD

Brian
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Awesome turnout from the Saturday morning 'MOMO' Hero WOD crew!

Awesome turnout from the Saturday morning ‘MOMO’ Hero WOD crew!

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