Crossfit programming 29-08-17

Crossfit programming 21-08-17
August 20, 2017
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Crossfit programming 4-09-17
September 3, 2017

Crossfit programming 29-08-17

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Tuesday
Deadlifts 5 x 5 across,
Partner WOD Chipper
8 x 50m run
Wall balls 90
6 x 50m
BOR 60
4 x 50m
30 burpees
(Each partner must do 50m each in relay format. So 8 = 4 each.)
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Wednesday
EMOTM 24 mins
Min 1 – 2 Chest to bar + 2 Ring dips
Min 2 – 3 max height Jumps (touching wall)
Min 3 – 20 sec Partner Armadillo
WOD 12 Minute AMRAP
6 Press ups
12 Lunge
24 Double unders
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Thursday
Front squats 5 x 5 + 1 round – 20% max reps (Across)
EMOTM Wall walk and shoulder tap
WOD 8 Min AMRAP
3 HSPU
6 Toes to bar
9 Box jump
Friday
Every 2 mins for 14 mins
Snatch Climbing to 85%,
Good mornings, 3 x 6,
WOD
21-15-9
Power clean 50/30kg
Pull ups
RX+ 60/35kg
11am class
20 strict pull ups
20 rep max front squats
WOD 5 rounds for time
100m run
30 KB SWING
15 burpees
RX 24/16kg
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