Crossfit programming 200317

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Crossfit programming 130117
March 12, 2017
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Crossfit programming 200317

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Monday
Mobility 2 rounds
Hip flexors
Banded Chest openener
Thoracic flexion on roller
Every 2 mins (includes warm up, first set with bar)
(3 sets) 1 xTall clean, 1 x high hang clean, 1 x Clean & jerk
(4 sets) Clean & jerk
(2 sets) 2 x Clean deadlifts (hook grip) – Heavy
Pairs WOD (in relay style, 1 round each)
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
Tuesday
Class skills warm up on Double unders
in pairs you have 8 mins to find
1 RM deficit HSPU or Handstand push up
Front squats every 2 mins
5 x 3 @ 85% again must go up from last week
WOD 7 Minute amrap
20 Double unders
6 Push press 50/30kg
RX+ 50 double unders
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Wednesday
8 mins
In paris build up to find your
1 RM weighted pull ups or banded pull ups.
Every 2 mins
5 x 3 OH squats must add weight from last week
WOD 12 minute amrap
100m Run
9 power cleans
6 burpees
Thursday
EMOTM for 8 mins
2 x Strict toes to bar or partner assisted to hit position
5 sets every 1:30
2 x Snatch pause deadlifts @ 80%
followed by 2 sets
2 Snatch deadlifts at or over 1rm
Focus on teaching perfect positions. Hook grip.
WOD 10-9-8-7-6-5-4-3-2-1
Box jumps
Pull ups
Friday
17.5 & BBQ
Its the last open WOD so come along do the WOD and cheer on all our members.
 
Saturday
9:45am
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
200m Run
20 Kettlebells swings
5 Pull ups
11am Class
17.5
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Extra rowing & air bike work:
Row 20 Cal for time
2 mins rest
Cycle 20 cals for time
2 mins rest
Row 20 Cal for time
2 mins rest
Cycle 20 cals for time

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