Crossfit programming 7-13th December

January foundation course 2016
December 1, 2015
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Crossfit programming December 14-20th
December 13, 2015

Crossfit programming 7-13th December

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Saturday
10am Class
3 Sets
Wall walks and hold 15 seconds
45 seconds off.
5 sets – (in pairs one partner rest whilst other is working)
4  x Overhead lunges from rack – Climbing weight
 
WOD 8 minute amrap
15 sit ups
12 Knees to chest
9 V-ups
5 burpees.
 
11am Class
12 minutes
building to a 3 rep max thruster
 
Hero wod
“Holbrook“
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Friday
Snatch
Build up to a single heavy lift
2. Conditioning
21 Power Snatch, 40/25kg
21 Burpees over Bar
15 OHS,
15 Burpees over Bar
9 Squat Snatches,
9 Burpees over Bar
Rx+ 50/30kg
Thursday
12 mins to build to a heavy set of 3 front squats
1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP,
1:00 BJ, 20
1:00 Push Press, 35/25kg
1:00 Row for calories
1:00 Rest
Wednesday
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TBA
Tuesday
1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 50% under PR
Min 2: 40% under PR
Min 3: 30% under PR
Wod
4 Rounds:
7 Clean and Jerks 60/40kg
14 Toes to Bar
21 Box Jumps (24/20)
Rx+70/45kg
 
Monday
Snatch Skills:
 
EMOTM for 8 mins
1 x Snatch Balance
EMOTM for 4 mins
2 x Snatch High pull – Climbing (from Snatch balance weight)
 
Partner WOD
‘The bear’
50 x Bear complex 50/30kg
Emotm 2 relay bear crawls ( 1 each)
 
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