Crossfit programming 2-09-18

Crossfit Programming 28-08-18
August 27, 2018
Crossfit programming 10-9-18
September 9, 2018

Crossfit programming 2-09-18

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40337235 933374343525136 2446026708780843008 n


Monday 
Snatch 1 rm – Competition style
15 Minute Warm up – building weights.
Followed by 4 lifts – Aiming to hit your new 1RM
WOD For time:
1 Power Clean
7 Handstand Push-ups
2 Power Cleans
6 Handstand Push-ups
3 Power Cleans
5 Handstand Push-ups
4 Power Cleans
4 Handstand Push-ups
5 Power Cleans
3 Handstand Push-ups
6 Power Cleans
2 Handstand Push-ups
7 Power Cleans
1 Handstand Push-up
RX 60/35kg

Tuesday
20 Mins to build to new 1RM Front squat
WOD
For time:
Run, 400 m
40 Squats
30 AbMat Sit-ups – Touch toes
20 Push-ups – Hand release
10 Burpees

Wednesday
WOD
Handstand walk skills
2 x Table back bear crawl
Box HS walk warm up:
1 x 180 each direction circles
6 x shoulder taps
Progress to wall:
Facing wall – Shoulder taps x 4 + hip taps x 4 + 4 left side shuffle + 4 right + 4 Shrugs
In pairs alternating
12 legless rope climbs
 
WOD 2
In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Ball Slams (9kg/6kg)
15 Push-up (hand release)s
20 Kettlebell Swings (24kg/16kg)
 
Thursday
Clean & jerk 1 rm – Competition style
15 Minute Warm up – building weights.
Followed by 4 lifts – Aiming to hit your new 1RM
WOD
4 rounds for time of:
50 Double Unders
9 Toes-to-bars

FRIDAY
25 Mins to find 
Deadlifts 1 RM 
WOD
3 rounds for time of:
Run, 400 m
12 Pull-ups
12 Kettlebell Snatches, 16/12 kg

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