Crossfit Programming 20-11-17

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Crossfit programming 13-11-17
November 12, 2017
Crossfit programming 27-11-17
November 26, 2017

Crossfit Programming 20-11-17

23621329 753502521512320 6527246633726848425 n

23621329 753502521512320 6527246633726848425 n

Monday:
Every 2 mins
OH Squats 8 x 3 Climbing from bar
10 Mins focus on coaching:
Efficient Burpees
Powerful KB Sntach
WOD
8-7-6-5-4-3-2-1 Burpees
8-7-6-5-4-3-2-1 KB snatch 16/12kg (Full reps on Both sides)
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Tuesday 
Every 2 mins for 12 mins
1 x Squat Clean, 1 Push jerk + 1 Split jerk
Focused skills warm up on: 10 mins
Kipping pullups – with or with out band
Power clean and push jerk
WOD Pairs
21-18–15-12–9
Pull ups
Power clean
Push Jerk
Wednesday
2 rounds EMOTM
30 seconds – Band handstand
30 seconds – Big lunge to kick up hold on wall
30 seconds – Big lunge to Kick up to wall touch
30 seconds  -Handstand shoulder touches
EMOTM for 8 mins Hand stand walk
WOD warm up 10 mins
Focus on coaching toes to bar.
WOD – 16 Minute
5 Toes to bar
10 Press ups
10 Box jumps
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Thursday
Front squats
5 x 5
WOD
7 rounds for time:
8 KB Swing
16 KB lunge
24 Double unders
24/16kg
Friday
Snatch TBA
WOD 12 Minute amrap
5 Pull ups
5 Power snatch
5 Burpees
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
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