Crossfit programming 23-07-18

Crossfit Programming 16-07-18
July 15, 2018
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Crossfit Programming 29-7-18
July 29, 2018

Crossfit programming 23-07-18

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37336437 889885021207402 5141425502304600064 n


Monday 
Front squats 
Every 2 mins 
10 x 3 @ 75% 
 
Pairs WOD
Both partners complete all each runs In relay format
400m run
200m run
100m run
Then breaking up how you like
50 Thrusters 40/25kg
50 Toes to bar
 
Tuesday
Dead bug 
3 sets 
Farmers carry length of gym & back alternate with partner. 
Clean & Jerk
Mins 0-5
Hang Clean & Jerk Climbing only with quality
Mins 5-10
Clean & Jerk 
WOD
10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday
EMOMT for 4 mins
20 seconds work: 
Hand stand shoulder taps alternating
EMOTM for 8 mins Alternating 
2 x Muscle ups/ 4 x Chest to bars  or 4 x Pull ups 
Max Ring dips / Press ups
WOD 1
As many reps as possible in 1 min of:
Assault Bike Calories
WOD 2
For time:
20 Kettlebell Snatches
30 Kb Oh Walking Lunges
40 Russian Kettlebell Swings
24/16kg

Thursday
Deadlift
Every 2 mins 10 x 3 @ 70%
WOD
5 rounds for time of:
25 Push Press, 30/20kg
50 Double Unders
 
Friday
4 Turkish get ups each side Aim for heavy reps across
Snatch
EMOTM for 10 mins
Min 0-5 Hang snatch
Min 5-10
Snatch Climbing only with quality
WOD – Open Test
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 65/45kg
20 Jerks, 
10 Snatches, 65/45kg
10 Muscle-ups
SC 50/30kg, chest to bars = Pull ups, Muscle ups = chest to bars

Saturday
 

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