Crossfit programming 7th-12th March

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Crossfit programming 7th-12th March

Our Friday 9:30am class after the WOD

Our Friday 9:30am class after the WOD


Monday
Heavy Cleans
5 minute Barbell warm up
10 Mins to establish heavy single
WOD 16.2
WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 61/38kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 142/93kg
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 43/25kg
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 52/34kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 61/43kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 70/52kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 83/61
Stop at 20 minutes.
Tuesday
10 Minutes
Power Snatch
Build to a heavy single.
EMOTM x 10
3 x Touch & Go @ 80%
WOD
Thrusters 16-12-8-5
Sit ups 20
Rx40/25kg
SC 30/20kg
RX+50/35kg
Wednesday
Warm up WOD 1
100 Dble unders for time
Scaled = Max double unders in 4 minutes.
EMOTM for 10 mins alternating:
Hand stand Hold – 30 Seconds
Dips – Max set
Skills
Week 2 of
Kipping chest to bars/ Muscle ups
WOD 9 Minute Amrap
25 Wall balls
5 Press ups
5 Pull ups
RX+
25 Wallballs
5 Muscle ups
Athletes and judges on 16.2

Athletes and judges on 16.2


Thursday
Every 2:30
5 x 5 Deadlifts
WOD
Pairs wod:
Cindy – 20 Min amrap
5 Pull ups
10 Press ups
15 Air squats
While one partner works the other must do 20 Sit ups.
Friday
Open workout 16.3
 
Saturday
Taster class:
Max effort strict pull ups set 1
Strength 5 x 3 Strict press
Max effort strict pull ups set 2
WOD 12 minute amrap
100m run
10 press ups
15 Sit ups
20 Air squats
Finish with one more set of max effort pull ups.
11am CLASS
Emotm x 12 Snatch Complex – Weights climbing
1 x Snatch high pull
1 x Squat snatch
Focus of complex is to ensure a close high pull resulting in bar path close to the body. So in high pull focus on really keeping the bar close to the midline.
“Wood“
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
40kg Sumo-deadlift high-pull, 10 reps
40kg Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
 
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