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CrossFit programming 2.3.20 (deload week)
March 1, 2020
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CrossFit programming 16.3.20 (week 2/8)
March 15, 2020

CrossFit programming (Week 1/8) 9.3.20

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89085696 1332995070229726 1210877728874561536 o

Week 1 – (1/8)  

9th – 15th March 2020 

New 8 week block  


Focus for the next 8 weeks; 

  • 2 x Olympic lifting a week – aiming to increase technique and strength in the Snatch and Clean & Jerk. 
  • Overhead pressing strength / overhead stability work 
  • Back squat cycle 
  • Handstand / HS walk skills  
  • Functional body building / single limb work / prehab 
  • Core strength  
  • Have fun and enjoy your training ?  

Overview for this week:  

Monday: Snatch (power) / Overhead squat 

Tuesday: Back squat / partner WOD 

Wednesday: Gymnastics / aerobic WOD 

Thursday: Cleans (power) 

Friday: Functional body building / Teams of 3 

Saturday: Deadlift 

Sunday: Olympic lifting class / Rest day 

MONDAY 9th MARCH 

STRENGTH: 

Power Snatch complex  

Every 2:00 for 5 sets @ moderate load: 

1 x High hang Power Snatch + 

1 x Hang PS + 

1 x Low hang PS  

(10 sec rest) 

1 Power Snatch 


Overhead Squat: 

E2MOM 6 mins 

5 x Overhead squats @ tempo 31X1 

(can be taken from the rack or snatched up) 


WOD: 

For time  

21-15-9-9-15-21 

DU 

KB Swing (USA) 24/16kg 

TUESDAY 10th 

STRENGTH: 

Back squat 

3 x 8 reps climbing (build to a challenging 8 reps)

Box squats 

2 x 8 reps @ final BS weight 


PARTNER WOD: 

16 min AMRAP 

5 synchro down-ups 

8 Box jump overs* 

8 DB Clean and jerk (4 each arm)* 

*Partner A performs the jump overs and then the DB C&J, whilst partner B holds a plank. Switch each round. 

WEDNESDAY 11th  

STRENGTH: 

Gymnastics / HS strength 

6 minutes to complete 2 giant sets of- 

6 x dead bug complex 

20sec 2 x KB OH hold  

6 handstand kick ups / 2 wall walks 


HS Skills: 

8 minutes to work on either freestanding HS or HS walk 

Drills, progressions, spotting etc. 


WOD: 

20 min EMOM 

Min 1: 100m run with med ball 

Min 2: 15-18 wall balls or med ball cleans  

Min 3: 10-15 Pull ups

Min 4: 50 sec max cal Bike/Row 

Min 5: Rest 

THURSDAY 12th  

STRENGTH: 

Power clean 

Every 2:00 for 5 sets @ building each set: 

1 Power clean + 

2 Hang squat clean / PC + FS 

Strict press 

E2MOM 6 mins 

2 sets of 8 reps  

1 set AMRAP  


WOD: 

For time 

21-15-9-6-3 

Hang power cleans 40/30kg  

T2B 

FRIDAY 13th  

STRENGTH: 

Functional bodybuilding 

12 minutes to complete 

8-8-8-8 Strict chin up 

10-10-10-10 Floor press 

20-30sec Dbl KB front rack hold 


WOD: 

2 rounds for time in teams of 3* 

400m run together 

100 DU 

60 DB STOH (1 x DB) 22.5/15KG 

30 Synchro down/ups (2 athletes) 

*1 x 25/15kg plate must be held OH throughout. Any drop = everyone completes 12 air squats. 

SATURDAY 14th  

STRENGTH: 

Deadlift 

Every 2.5 mins for 5 sets climbing in weight 

6 Deadlifts @ tempo 41X1 

SA RDL 

3 sets all at the same weight 

8 single arm RDL (8 each arm) 


WOD: 

18 min EMOM 

Min 1: 45 seconds bike/row 

Min 2: 2-4 rope climbs 

Min 3: 10-15 HSPU 

SUNDAY 15th  

Oly lifting class / rest day 

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