Programming 12-2-18

Crossfit programming 5-2-18
February 4, 2018
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Crossfit programming 19-2-18
February 18, 2018

Programming 12-2-18

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Monday
Warm up
Every 2 mins for 8 mins climbing
Pockets P Clean + hang power clean + 1 Hang Clean + Jerk
Every 2 mins for 6 mins – keep climbing weight
2 hang clean + 1 jerk
Coach chest to bars and ring dips
Also teach bar cycling
WOD in PAIRS for time
60 Power snatch
Emotm (starting on 1 min)
4 Chest to bars
4 Ring dips
Rx 40/25kg aiming to cycle bar
Rx + 50/30kg
Scaled WOD pull ups & press ups (not using bands for dips)
Tuesday
EMOTM 6 mins alternating
Dumbbell Rear fly x 15
2 Single leg squats each leg
Front squats
5 x 3 @ 80% across
WOD for time
10-8-6-4-2
Thrusters
25 double unders
RX 40/25kg
RX+ 50/30kg
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Wednesday
Muscle up/ chest to bar skills
4 mins Teach swing on rings or on bar for chest to bars
4 mins Teach chest to rings & chest to bar
4 mins Teach catch on low rings
4 mins progress to high rings
6 mins
Coach toes to bar and HSPU for WOD
WOD 14 min AMRAP
2 toes to bar
3 HSPU
4 Pull ups
5 Kb snatch each arm
RX 16/12kg
RX+ Dumbbells 22.5/17.5kg & 2 muscle ups instead of toes to bar & no pull ups
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Thursday
Every 2 mins
5 x 2 Deadlift @80% of new 1rm
Coach deadlifts for wod- check form if all athletes
WOD 5 rounds for time
(50 double unders by in & cash out)
6 Press ups
3 deadlifts (perfect form)
6 hang power cleans
3 STOH
RX 50/30kg
Rx+ 60/35kg with 100 double unders
Sc option 20 double under attempts
Friday
Snatch
EMOTM Climbing for 7 mins
1 power Snatch + 1 Snatch
Every 2 mins for 10 mins – Climbing
1 Snatch
8 Mins Coaching
Ring muscle ups / chest to bars
OPEN WOD 15.3
As Many Reps As Possible in 14 Minutes

  • 7 Muscle-ups
  • 50 Wallballs
  • 100 Double Unders

Scaled
7 Chest to bars/pull ups
50 wallballs
100 double unders
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Saturday
10am Foundation class:
6 Minutes of double unders
Power clean – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
5 power cleans
5 push press
50 m run
HERO WOD…. Wait and see….

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