Crossfit programming 30th – 5th December

Crossfit programming 22nd-28th November
November 22, 2015
January foundation course 2016
December 1, 2015

Crossfit programming 30th – 5th December

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12316374 431735073689068 644619695310629058 n

Christmas jumper competitors

Christmas jumper competitors


 
Saturday
 
Pushing
Every 2 mins
5 rounds climbing
3 Strict press + 3 push press + 3 push jerk
HERO WOD
Badger
3 rounds for time
30 Squat clean, 40kg
30 Pull-ups
Run 800 meters (800m is Around the carpark in milton country park and back)
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
 
Friday
Gymnastics
25 Strict HSPU
25 Strict pull ups
25 Kipping HSPU (RX+ deficit on 20kg plates)
25 Kipping Pull ups (RX + C2B or butterflies)
WOD – TEAM WOD
TEAMS of 3 Complete the following for time:
100 Calorie Row
100 Deadlifts,
80 Calorie Row
80 Hang Power Cleans,
60 Calorie Row
60 Front Squats,
40 Calorie Row
40 Push Jerks,
20 Calorie Row
20 Clusters,
Rx 60/40kg
RX+ 70/50kg
 
Thursday
"punch your own face" at the christmas party, great game

“punch your own face” at the christmas party, great game


Gymnastics Pushing
50 Ring Dips for time
5 second l-sit each time you break
 
2016 OPEN ATHLETES
1. Clean EMOTM for 10 mins
1 Heavy squat cleans
2. Conditioning
21-18-15-12-9-6-3
Front squat, 60/40 – no Rack
Pull up
RX+ C2B & 70kg
 
 
Wednesday
TBA – GYMNASTICS
 
Tuesday
Check out our new range of Kit, hoodies caps and  tshirts

Check out our new range of Kit, hoodies caps and tshirts


Overhead squats
3-2-1-1-1-1, Climbing
Snatch pulls
3-2-1-1-1-1, Climbing
WOD
3 Rounds:
6 Burpees
12 Hang Power Cleans, 60/40
50 Double Unders
RX+75kg/50kg
Monday
 
Bench mark Wod time
Barbara
5 rounds for time –  3mins rest between rounds

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
 

Strength if time:

5 x 1 Squat clean + 3 Jerk

Rest 60 seconds
Christmas front squats Nice Matt

Christmas front squats Nice Matt

 

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