CRossfit programming 24-9-18

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Crossfit programming 17-09-18
September 16, 2018
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CRossfit programming 24-9-18

Monday
Snatch Every 2mins
Power 60%x3
Power 65%x3
Power 70%x3
Full 65%x3
Full 70%x2
Full 75%x2
Snatch Extensions 
85%x3
85%x3
WOD 10-8-6-4-2
Pull ups
Box jumps
RX+ chest to bars & 30/24” box
RX++ Muscle ups 5,4,3,2,1
 
Tuesday
Front squat 
60%x4
70%x4
70%x4
80%x3
80%x3
85%x2
Partner WOD 30 RFT:
1 round each before swapping  
30 rounds for time of:
5 Wall Balls
3 Handstand Push-ups
1 Power Clean
 
Wednesday
Handstand mobility 
4 sets Every 3:30 mins 
Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
Max l-sit pul ups
1 x Strict toes to bar – Supper slow negative
WOD
3 rounds for score
45 seconds on – 15 seconds rest
Row – Cals
Toes to bar
Ring dips 
Air Bike – cals
Rest
 
Thursday
Clean & jerk 
60%x2
70%x2
75%x2
80%x2
Clean Extensions 
85%x3
85%x3
WOD 2 rounds for time
400m run
16 Single Left arm russian KB Swing
16 Left arm Push Press
16 Single right arm russian KB Swing
16 right arm Push Press
RX 16/12kg
Friday
During Warm up 
1 x Max effort set strict pull ups
Every 2 mins
Back squat 
60%x3
70%x3
80%x3
85%x2
Behind the neck push press
65%x3
70%x3
75%x3
80%x3
CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 35/25kg

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