Crossfit Programming 31-07-17

Crossfit programming 24-7-17
July 23, 2017
Crossfit programming 07-08-17
August 6, 2017

Crossfit Programming 31-07-17

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20527265 10155397608701271 778994607 n

Exciting news! This Thursday you could win a T-shirt.
Mon
Squat  5 x 3 Climbing
Chin up holds 3 x Chin ups + 5-20 second hold
WOD 12-8-6-4-2
Thrusters
Toes to bar
400m Run cash out
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Tuesday
Warm up snatch complex
5 x Every 90 seconds
1 Jump from pockets
1 High pull from pockets
1 Snatch from pockets
E2m For 12 Mins
1 Snatch Climbing ( Perfect from not 1rm)
Core:
EMOTM for 6 mins
Hollow body Wall walk x 1
WOD 7 rounds for time
21 Double unders
15 KB Swings 24/16
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Wednesday
20 Minutes
4 Stations
Forward rolls
Box Jump pyramid
Jump forward roll
HS HOLD
Partner WOD 14 Minute amrap
50 Wall balls
20 Pull ups
10 Burpees
Thursday
Warm up
5 x Every 90 seconds climbing
1 x Clean deadlift to pockets + 1 Clean from pockets (focus on pull under)
Every 2 mins for 12 mins
1 x Clean Climbing
WOD – Repeat in reverse
Last week we did this wod climbing up & the highest score was Kate who got 14 +16. This week we are doing it in reverse counting down.
So we have a challenge for you?
The challenge is can any one compete it in the 8 minute time cap?  The prize for the fastest RX time is:
Male – Mr Sexy T-shirt
Female – Same Same but different -shirt.
Duncan & Gill haggled hard for these T-shirts for you guys on their Honeymoon.
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8 Minute Time cap
16-14-12-10-8-6-4-2
Box Jumps
Power Cleans
50/30kg RX 60/35kg RX+
Friday
Deadlift 6 x 2 @85%,
EMOTM for 8 mins
4 Archer chin ups – ODD
1 Wall Walk – Even
WOD 20 min time cap
800m run
60 seconds rest
400m Run
60 seconds rest
200m Run
60 seconds rest
21-15-9
Pull ups
Lunges 35/25kg (back rack)
Press ups
Saturday
9:45
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
11am
TBA
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