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CrossFit programming 18.11.19 (Week 1/15) NEW CYCLE
November 17, 2019
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CrossFit class & CrossFit X programming 2.12.19
December 1, 2019

CrossFit programming 25.11.19

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Week 2 new training cycle (2/15)  

25th – 30th November 2019 

Block 1: Strength focus  


Overview for this week: 

Monday: Tempo Back squat 

Tuesday: Deadlift cluster sets 

Wednesday: Gymnastic strength / Engine 

Thursday: Power Clean & Jerk  

Friday: Thanksgiving WOD / Core strength 

Saturday: Pairs WOD / rope climbs

Sunday: Olympic lifting class / Rest day 

MONDAY 25th NOVEMBER  

STRENGTH: 

Tempo Back Squat  

(5% heavier than last week. Notice the different tempo on the 5’s) 

3 sets of 5 @ 65% (tempo 20X1)  

3 sets of 3 @ 80% (no tempo) 

Rest 120secs between sets 


WOD: 

6 sets  
 
30 seconds of burpees (ALL OUT pace 100% effort) 
30 seconds of MAX empty bar thrusters 20/15kg  

 
Rest 1 min 

Score will be the total number of thrusters

TUESDAY 26th NOVEMBER  

STRENGTH: 

Deadlift 

Cluster sets 

3 x (4.4.4) @ 70-80% 

Rest 15-20 seconds between each mini set and then 2-3 mins between clusters. 

Ensure form is spot on just like last week. No touch and go reps. Reset every time at the bottom and engage lats.   


WOD: 

‘Snake bite’ 

21-15-9 

Snatch 42.5 / 30kg  

Chest to bar pull ups  

WEDNESDAY 27th NOVEMBER  

GYMNASTIC STRENGTH/SKILL:

3 rounds for quality  

3-5 Strict HSPU (Scale to eccentric or seated DB press) 

5-8 Strict pull ups  

8-11 Hand release push ups (engage midline!) 

15-20 seconds weighted superman hold 


WOD: 

EMOM 20 minutes 

Min 1: 10-14 cals bike / 14-20 cals row (pick a number that you can complete in 45/50 secs) 

Min 2: 15-20 slam balls 9/6kg  

Min 3: 30-50 DU  

Min 4: 6-10 DB box step overs 2 x 22.5/15kg  

THURSDAY 28th NOVEMBER  

OLYMPIC LIFTING: 

Power Clean & Jerk waves 

3 waves 

Wave 1: 

3 reps @ 60% 

2 reps @ 70% 

1 rep @ 75% 

Wave 2: 

3 reps @ 65% 

2 reps @ 75% 

1 rep @ 80% 

Wave 3: 

3 reps @ 70% 

2 reps @ 77% 

1 rep @ 82% 


WOD: 

10 minute AMRAP 

8 T2B 

10 DB goblet squats 22.5/15kg 

12 DB stepping Lunges 1 x 22.5/15kg 

FRIDAY 29th NOVEMBER  

WOD: 

‘Thanksgiving Platter’ 

For Time 

5 Rounds of: 

5 Pull-Ups 

10 Push-Ups 

15 Air Squats 

Then, 4 Rounds of: 

8 Handstand Push-Ups 

15 USA Kettlebell Swings (24/16kg) 

Then, 3 Rounds of: 

15 Box Jumps (24/20 in) 

15 Knees-to-Elbows 

Then, 2 rounds of: 

20 Wall-Balls (9/6kg) 

30 Sit-Ups 

To Finish: 

50 Burpees 


OPTIONAL CORE FINISHER: 

Accumulate 5 minutes in the forearm plank 

SATURDAY 30th NOVEMBER  

SKILL: 

Rope climb technique  


PAIRS WOD: 

30 minute AMRAP with a partner  

20 box jumps 24/20” 

2 rope climbs 

40 cals row / 28 cals bike 

2 rope climbs 

60 air squats  


MOBILITY: 

  • Hips 
  • Shoulders 

SUNDAY 1st DECEMBER 

Olympic lifting class or Rest Day 

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