Crossfit Programming 3417

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Crossfit Programming 27317
March 26, 2017
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Crossfit Programming 10417
April 9, 2017

Crossfit Programming 3417

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It was great to hear many so many of you are enjoying the new training plan. His week we will continue developing those new strengths and skills.
Monday
Deadlift-4×10 at 60%, 60%xAMAP (Perfect from)
Weighted Ring dips 3 x 5 (first set no weight then Climbing weight)
WOD 16 min AMRAP
Partner relay
1 Bear complex 50/30kg (clean/F Squat/Press/B Squat/ Press)
2 Barbell Rollouts
3 HSPU
4 Burpee box jump overs
RX+ Deficit HSPU
Tuesday
Chin-ups 2 ×10-12,
EMOTM for 12 Mins
Power Clean 3 at 65%,
WOD 9 min Amrap
Run 100m
Wall balls 20
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Wednesday
EMOTM for 6 mins Alternating
Odd – Hand stand Hold 30 seconds
Even -Back Extensions-10-12
Every 2 mins
Military Press-4×10 at 60%, 60%xAMAP,
WOD Alternate every 60 seconds for 18 Mins Ball slams
Battle Rope Side slams
Dumbbell lunge
Rope climbs
KB swings USA
Row
Rest
Thursday
Strict toe to bar -2×12
EMOTM for 12 Mins
Power Snatch 3 at 65%,
6mins muscle ups or pull ups skills:
In warm up spend time coaching, pull ups, check to bars or muscle ups so each athlete has a skill to focus on for the WOD.
WOD 8 Min Amrap
3 Muscle ups
6 OH squats 40/25kg
9 Box Jumps
Coaches Note for scaling.
Aim is to get all members strong enough to first do pull ups, then chest to bars then box muscle ups & muscle ups.
L1 Pull ups
L2 Chest to bars
L3 = Box muscle ups
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Friday
Every 2 mins
Back Squat-55/65/75% x5
Bentover Rows 2×10-12,
RDLs 2 ×10-12
WOD 10 rounds for time
Double unders 20
Air squats 10
Press ups 5
Scaled option for double unders = 5 double unders
WOD
Saturday
9:45am
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am Hero WOD
“Bradley“
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
 
Extra Work:
Engine
Every 2 mins a different exercise, rest the remaining time.
Min 0 & 6 20 Cal bike
Min 2 & 8 200m row
Min 4 & 10 200m run
Olympic lifting
GHD
3 sets of 10 non explosive
3 sets of GHD Back extension holds @ 25 seconds

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