Crossfit Programming Jan 18th-24th 2016

Crossfit Programming Jan 11th-16th 2016
January 10, 2016
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Crossfit programming 25th-30th
January 24, 2016

Crossfit Programming Jan 18th-24th 2016

Saturday

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Our Foundation class, 20 strong in January


Strength
Every 2 mins Climbing (Aim is to find 2 rep max for each lift)
5 x 2 Strict Press
3 x 2 Push press
2 x 2 Push jerk
Battle of Britain Qualifier 2
 
Friday
Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
WOD
WORKOUT 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
50kg Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
30kg Push press, 12 reps
9 Toes-to-bar
 
Thursday
12 mins to establish new 1 rm Deadlift
WOD
Teams of 3 complete the following for time:
200 Front Squats
200 Kipping HSPU
200 Box Jumps
200 Wall Balls
Rx 40/25kg
RX+ 60/35kg
Wednesday
Warm up:
 
HS Hold VS Bar hang
 
Skills and strength
Muscle ups or Strict pull ups
WOD:
16 mins of Tabata:
Chest to bar pull ups
Toes to Bar
Double unders
HSPU
Will stretching down the Saturday crew

Will stretching down the Saturday crew


 
Tuesday
Over head Sqauts
12 mins to establish new 1RM
 
Snatch Warm up.
Emotm x 9
This is a skills warm up for the wod
3 x 3 Halting snatch High pull (Pause 1 inch off floor & at knee & at hips)
3 x 3 Muscle snatch climbing:
Punching straight up against the bar and finishing in a tight, aggressive overhead position
3 x 3 Power Snatch climbing
A. AMRAP 5:
12-9-6-3
Snatch
Chest to bar pull ups
3 min rest
B. ARMAP 5:
12-9-6-3
Snatch
Chest to bar pull ups
 
RX 40/25kg
RX+ 50/35kg
 
Monday
Front squat
12 mins to establish new 1 rm
WOD 12 minute Amrap
3 Clean
6 Press ups
12 Box Step ups
Rx 50/25kg
RX+ 60/35kg
HSPU
 
Finisher after wod: 
10 Muscle ups
Or
25 Ring dips
Kev got a new 2 rep max over his previous 1 rep max on deadlifts

Kev got a new 2 rep max over his previous 1 rep max on deadlifts

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