Crossfit programming 29-10-18

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Crossfit programming 22-10-18
October 21, 2018
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Crossfit programming 5-11-18
November 4, 2018

Crossfit programming 29-10-18

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44705491 964646673731236 1278016692005371904 n


Monday
Snatch every 2 mins
60%/1,
70%/1,
80%/1,
85%x1,
90%x1,
95%x1,
85%/1,
90%x1
Snatch high pull
(95%x2)x2
WOD Pairs 14 Minute amrap
Pull ups 15
Box jumps overs 15
Overhead squats 15 
RX 40/25kg
RX+ Chest to bars & 60/40kg
 

Tuesday
1 x max effort strict pull ups
Front squats every 2 mins:
60%/2,
70%/2,
80%/2,
85%x2,
90%x2,
95%x1,
90%/2
Elizabeth
21-15-9
Squat cleans
Ring dips
 
Wednesday
Set 1 of Strict HSPU 
Strict toes to bar skills
3 Minutes on floor drill 
Set 2 Strict HSPU
4 Minutes: 2 sets of strict movement teaching position and timings
Set 3 Strict Handstand push ups
4 Minutes: 2 sets Kipping T2B to positions
WOD
CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders

Thursday
Clean & Jerk Every 2 mins
60%/1,
70%/1,
80%/1,
85%x1,
90%x1,
95%x1,
85%/1,
90%x1
Clean high pull 
90%x2
90%x2
WOD 3 rounds for time
200m Run
16 lunges with KB
16 KB clean & press (single arm)
Rx 16/12kg
RX+ 22.5/15kg
 
Friday
1 x Max effort ring dips
1 x Max effort strict chin ups
Back squat
60%x2
70%x2
80%x2
85%x2
90%x1
95%x1
Push press
60%x3
70%x2
70%x2
WOD 7 Minute amrap
20 Double unders
5 Thrusters 42.5/25kg
 
Saturday
Deadlift Every 2:30-3:00
60%/2,
70%/2,
80%/2,
85%x2,
90%x2,
95%x1,
90%/3

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