Crossfit Programming 29th-5thMarch

12744005 456545714541337 8969945395702356839 n
Crossfit programming Feb 22-28th
February 21, 2016
2016 crossfit open 400x300
Crossfit games 2016 leader board
March 1, 2016

Crossfit Programming 29th-5thMarch

12805682 459324417596800 305188919402591710 n

12805682 459324417596800 305188919402591710 n

Our fantastic members giving out water to the runners of the cambridge half marathon.

Our fantastic members giving out water to the runners of the cambridge half marathon.


Monday 
Touch and go: Climbing
Power Snatch x 5
Emotm x 10
WOD
8 min amrap
Toes to bar 12
Thrusters 9
RX 40/25kg
RX+ 50/30kg
Tuesday
10 Minutes warm up to Heavy over head squat.
Every 2 mins
Over head squats 5 x 3 – Across
WOD
Pairs WOD:
Grace & Annie
30 Clean & Press for time followed by
50-40-30-20-10
Double unders
Sit ups
Rx 60/35
Sc 50/30kg
Wednesday
Some very cool stretching

Some very cool stretching


Warm up WOD 1
100 Dble unders for time
Scaled = Max double unders in 4 minutes.
5 sets: EMOTM alternating:
Box holds & dips
Single leg squat progressions
Skills
Kipping chest to bars/ Muscle ups
WOD
25 Strict pull ups – buy in
12-9-6-3
Press ups
30 Double unders
25 Strict pull ups – cash out
RX+
10 Muscle ups – Buy in
12-9-6-3
HSPU
30 Dble unders
10 Muscle ups – Cash out
Thursday
10 mins build to heavy single Clean & Jerk
Then
EMOTM for 10 mins
1 x Clean & Jerk @ 80-90 %
WOD 5 rounds
15 Box jumps/ Or step ups
10 Wall balls
5 Power Snatch
RX 40/25kg
RX+50/35
 
Friday
Open workout 16.2
Saturday
Taster class:
Max effort strict pull ups set 1
Strength 5 x 3 Strict press
Max effort strict pull ups set 2
WOD 12 minute amrap
100m run
10 press ups
15 Sit ups
20 Air squats
Finish with one more set of max effort pull ups.
11am CLASS
Emotm x 12 Snatch Complex
Snatch high pull
Squat snatch
Focus of complex is to ensure a close high pull resulting in bar path close to the body. So in high pull focus on really keeping the bar close to the midline.
Hero WOD
“Morrison“
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
We didnt just give water out,  we made it look good.

We didnt just give water out, we made it look good.

Leave a Reply

Your email address will not be published. Required fields are marked *