Crossfit programming 5-6-17

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Crossfit programming 30-05-17
May 29, 2017
Crossfit programming 12-06-17
June 11, 2017

Crossfit programming 5-6-17

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18839116 669425349920038 9144341019216386264 n 2

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Monday
Warm up
Tabata windscreen wippers / Double unders
Every 3 mins
(Note not climbing, spend time working up to a heavy weight)
Back Squat 5 x 3 + half max strict chin ups
Pairs WOD
Bear Karen
150 wall balls
Every time you swap 1 partner needs to do 4 bear crawl widths of the gym
Tuesday
Warm up – OH Squat hold, snatch balance, scarecrow, pockets, High hang, Knee
EMOTM for 5 mins 1 x Tall snatch – Climbing
Snatch 6 x 3 Climbing.
2 x 2 High pulls at 1rm+
WOD 5 rounds for time
200m run
12 OH Squat
6 Strict press
RX 20/15kg RX+40/25kg
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Wednesday
Good mornings 5 x 5
Depth jumps onto box – 7 x 2
(With all athletes depth jumps are advanced, start with 4 weight plates Max, the main focus is about minimising time spent in contact with the ground (speed) not height of the drop)

WOD
For time
Power clean 10-7-4
Front squat 9-6-3
Push press 8-5-2
double unders 20-20-20
RX 40/25kg RX+50/30kg
Thursday
EMOTM x 5 x 1 power + 1 tall cleans climbing
5 x 3 Cleans climbing
2 x 2 High pulls at 1+ rm
WOD 12 minute amrap
16 Box jumps
8 Back rack Lunges
4 Strict pull ups
RX 40/25kg RX+60/35kg
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Friday
EMOTM for 6 x 6 BOR
5 x 3 front squats
REGIONAL EVENT 4
For time:
60-ft. handstand walk (sc = 20 x shoulder taps)
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
Saturday
945am class
Saturday
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 Class
Hero throwdown WOD 17.1
Sunday
Check out our new Olympic lifting class at 4pm
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