Crossfit programming 26th Spetember-0ctober 1st

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Crossfit programming September 19-25th
September 18, 2016
unnamed 5
Coach Nick competing in WODstock Copenhagen
September 28, 2016

Crossfit programming 26th Spetember-0ctober 1st

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Monday
Clean + jerk
5×2 from hang
Back Squat 4×4
WOD
in Pairs for time
45 Pull ups
45 Thrusters
100 Double unders
Tuesday
Emotm for 3 mins
15-30 sec false grip hang
Strength
Strict press 5×8
Push press max @ same weight x 1
WOD Grace
21-15-9
Squat cleans 60/35kg
Ring dips
Wednesday
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Every 2 mins for 8 mins
1 – 4 Assisted Muscle ups on rings or jumping – with 2 press each time.
Wod 1
For time:
45 toes to bar for time
30 double unders if you break rhythm
WOD 2
3 rounds for time:
15 x Box jumps
15 x V-ups
15 Burpees
Run 200m
90 second rest
Thursday
Snatch
5×2 from hang
Front squat 5×3 (pf)
WOD
25-20-15-10-5
Wall balls
Jumping pull ups
Rx 9/6kg
RX+15/9kg
Friday
Every 2 mins for 12 mins
4-6 Kipping HSPU or headstand to press up
15 second rest
Max unbroken chest to bar
WOD Stock compenhagen WOD
Saturday
9:45 am class:
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am Main class
Every 2 mins
Deadlift 5 x 5
Danny
As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
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