Crossfit Programming – Halloween special

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Crossfit programming 23-10-17
October 22, 2017
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Crossfit Programming 6-11-17
November 5, 2017

Crossfit Programming – Halloween special

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Mondays
3 rounds working constantly
10 Supine rows
3 Strict toes to bar
3 Box jumps climbing
Lunges 5 x 6 climbing
WOD Partner WOD
12 Minute AMRAP
6 Pull ups
6 x 1 Power snatch + 1 OH Squat
12 Box jump overs
RX 40/25, RX+50/30kg
Haloween 
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We will be giving a prize to the best Halloween outfit during the classes today. So dress to scare.
DEAD “lifts”
5 x 5 x 75%
WOD
10 mins to find Max on complex
Hang Power Clean, Hang Squat clean, and Jerk
On 10 mins straight into
WOD 8 rounds for time
5 Press ups
5 Burpees
5 Squat jumps
 
Wednesdays
10 mins alternating
Floor press x 6
Handstand walk
EMOTM for 6 mins
Bar muscle up to rollover
WOD EMOTM for 10 mins
4 USA KB swings 20/16
2 Chest to bars
Double unders for score
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Thursdays
Front Squats 5 x 2 climbing
EMOTM for 6 mins
6-10 reps x Ring L-sits
Focus on shoulder stability (can use band to stabilise rings)
WOD 9 Minute AMRAP
EMOTM Add 2 REPs
2 wall balls
2 Box jumps
Once you cant complete a round you start WOD 2 Sit ups for score in the remaining time.
RX 24/20 RX+30/24
Fridays
Every 90 seconds
Warm up from hip, pause through movement
Muscle snatch in Warm up
6 x 2 Full snatch
6 x 2 Power cleans Climbing
WOD 1
30 KB Clean and press for time
RX 16/12kg RX+ 24/16
WOD 2
30 Toes to bar for time
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Saturday
Warm up: 8 mins
Death by strict Pull ups
Strength Complex
1 Power clean
1 Overhead squat
200m Run for time
3 mins + rest then WOD:
WOD 9 Minute AMRAP
20 Skips or 10 dbl
10 step ups
5 Press ups

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