Crossfit programming 5-11-18 | Crossfit GYM

Crossfit programming 5-11-18

44705491 964646673731236 1278016692005371904 n
Crossfit programming 29-10-18
October 28, 2018
45537882 1967324140025677 5496268274301665280 n
Crossfit programming 12-11-18
November 11, 2018

Crossfit programming 5-11-18

DSC01857

DSC01857


Monday
Snatch
60%/1,
70%/1,
80%/1,
(85%x1)x3
Snatch high pull
(90×2)x3
WOD – Amanada 
9-7-5 Reps For Time
Muscle-Ups
Snatches 60/40kg
 
Tuesday
Front squat 
60%x2
70%x2
80%x2
85%x2
90%x1
85%x2
PAIRS WOD (double kettlebell)
6 rounds for time
22 Step ups – 16/12kg
10 USA KB swings (both athletes working at same time)
10 STOH 16/12kg
RX+ 22/5/15kg

Wednesday
Set 1 of Strict HSPU Straight into 5 Kipping HSPU 
Kipping Toes to bar – Mastering Knees to chest kip position
Set 2 of Strict HSPU Straight into 5 Kipping HSPU 
Kipping Toes to bar – 2 Knees to chest & 1 toes to bar Back to 2 knees to chest
Set 3 of Strict HSPU Straight into 5 Kipping HSPU 
Kipping Toes to bar – 1 Knees to chest + 2 toes to bar + 2 knees to chest
Set 4 of Strict HSPU Straight into 5 Kipping HSPU 
Kipping Toes to bar 
 
WOD 12 Minute amrap
30 Double unders
3 Pull ups – Strict
SC = 10 double under attempts and banded pull ups
 
Thursday
Clean & Jerk
60%/1,
70%/1,
80%/1,
(85%x1)x3
Clean high pull
80%x2
85%x2
90%x1
CrossFit Games Open 15.4
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
….etc, adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.

Friday
Back Squat
60%x3
70%x3
80%x3
85%x2
Split Jerk from Rack
60% x 3
70% x 2
80% x 2
WOD
21-15-9 
Thrusters 20/15kg
Toe to bar
Saturday
Power snatch 
60%x1
65%x1
70%x1
75%x1
70%x1
Power Clean & jerk
60%x1
65%x1
70%x1
75%x1
70%x1

Leave a Reply

Your email address will not be published.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