Crossfit programming 2-4-18

Crossfit programming 26-3-18
March 25, 2018
Crossfit programming 9-4-18
April 8, 2018

Crossfit programming 2-4-18

Monday
Bank holiday Pairs comp – Booking essential

Tuesday
Deadlift
4 x 3 x 85%
WOD
10-8-6-4-2
Pull ups
Press ups
KB Clean & press
RX 16/12kg
RX+ 20/16kg
Wednesday
Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength or rope climbs.
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on a slalom of cones and obstacles
WOD 14 minute amrap
25 Double unders
5 pull ups
4 Ring dips
3 toes to bar
2 (High) Box jumps 30/24”
Thursday
Every 2 mins
Front squats
5 x 3 (3,3,1) 3 second eccentric + 3 second isometric
Jeremy
21-15-9
OH squats
burpees
RX 42.5/27.5kg
SC 30/20kg

Friday
Warm up EMOTM for 5 mins
2 x Snatch pause deadlift
Every 2 mins climbing
Snatch high pull + Snatch
WOD FGB style
Squat Clean
Bike-cals
Rest
Rope climb
Row cals
Rest
Rx 50/30kg
Sc 40/25kg
Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 12 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
30 Skips

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