Crossfit programming 24th-30th April

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Crossfit programming 17th-23rd April
April 17, 2016
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30th April – Hero Saturday – MOMO
April 27, 2016

Crossfit programming 24th-30th April

Duncs last day at the box for 5 weeks.

Duncs last day at the box for 5 weeks.

Duncs last day at the box for 5 weeks.

Duncs last day at the box for 5 weeks.


Monday
Pause Squats – 5×3 pause for 2 secs each rep
5,4,3,2,1 strict press (Super set Gymnastic pull 3,2,2)
Partner WOD
4 Rounds
200m Relay vs SKI HOLD
4 Rounds
Max press ups vs bar hang
 
Tuesday
GYMNASTICS PUSH & PULL 3,2,2
Hamstring strength – for Power
A) Partner Nordic leg curl
EMOTM For 8 Minutes: every other minute partner until 8
10 x leg raises
AMRAP adductor sit ups (lowest for score)
B) Bodyweight Fran 
21-15-9
burpees
pullups
 
Wednesday
GYMNASTICS PUSH & PULL 3,2,2
Power Snatch + OHS + Snatch
x6
WOD
5 rounds
8 Push press 50/30
30 double unders
SC 40/25kg and 90 singles
Crossfit total - Adam hitting his Deadlift Personal Best

Crossfit total – Adam hitting his Deadlift Personal Best


Thursday
GYMNASTICS PUSH & PULL 3,2,2
Hang clean plus jerk
6 x 3 + 1
WOD
9 minute amrap
5 HSPU
5 BOX JUMPS
 
Friday
COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.
 
Saturday
GYMNASTICS PUSH & PULL 3,2,2
10am Class
EMOTM – Alternating
MAX Pull ups
Wall walks
Deadlifts 5 x 3
WOD
9 min AMRAP
100m Run
10 Press ups
15 sit ups
20 Air squats
 
11am Class
“MOMO” – 30th April – Hero Saturday – MOMO

In teams of 3 complete 4 rounds each of all exercises and reps: *

  • 30 over head squats 60/40
  • 4 MU / chest to bar
  • 13 Bar facing Burpees
  • 51 DU – 153 singles
  • 7 thrusters 60/40

There will be a 25kg burden to be held all the way through the workout. One team member must be holding the burden for any of the reps to count. If at any point the burden is dropped then the athlete must stop or the reps will not count. All 3 members of the team must complete in order all exercises and rounds stated.

12 o'clock crew

12 o’clock crew

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