Crossfit programming 23-4-18

Crossfit programming 15-4-18
April 13, 2018
Crossfit programming 30-04-18
April 29, 2018

Crossfit programming 23-4-18


Monday
Warm up 
squats with bar
5-5-1 Ecccentric, isometric concentric 
Clean warm up
Jerk skills – 2 second pause in dip and catch
Every 2 mins  for 16 mins
Climbing 
2 Clean + Jerk
Pairs WOD 12 minute amrap in relay format:
10 press ups 
10 barbell thrusters
10 Box jumps
SC press ups / K2C

Tuesday
Dead bug
Monster walk 
Good mornings – Focus on core and posture
Deadlift Every 3 mins
3 x 5 x 85%
WOD as many rounds as possible in 12 mins
20 Double unders
5 Pull ups
10 KB Swings USA 16/12kg
 
Wednesday
Assault course training
600m Jog to park Warm up
Javelin throws (Pipe) Must land on end
Assault course: For time
300m run 
100m sandbag run
300m run
1 javelin throw (10 burpees for a fail)
300m run
100m bear crawl
 
Thursday
Wrist warm up
8 mins Handstand walk skills
Strength EMOTM Alternating for 8 mins
Max Ring dips
Max Strict chest to bars
5 Mins coaching and checking form on deadlifts at wod weight and intensity
OPEN work out 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads 50/30kg
10 Deadlifts, 50/30kg
15 Box Jumps, 24/20 in
 
Friday
Warm up 
Then with light weight from floor EMOTM for 5 mins
Snatch high pull, Muscle snatch, Power snatch, Snatch
Every 2 mins for 16 mins
2 x Snatch – Climbing only with quality
WOD
For time
250m row
20 cal bike
3 Rope climbs
20 USA KB swings
20 HSPU
20 KB Clean & jerks
20 burpees

Saturday
9:45am 
Alternating tabata 
double unders & pull ups
Coach Clean & push press 
EMOTM climbing for 12 mins Power snatch
WOD: 12 Minute am rap
4 Burpees
6 KB squats                                      
8 Kettlebells swings

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