Crossfit programming 22-10-18

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Crossfit programming 15-10-18
October 14, 2018
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Crossfit programming 29-10-18
October 28, 2018

Crossfit programming 22-10-18

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44109306 959535894242314 3930943271198523392 n 2


Monday
Snatch every 2 mins
60%/2
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1
Snatch high pull
90%x2
90%x2
CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
Tuesday
Front squats every 2 mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2
Pairs WOD 12 Minute AMRAP
12 Burpees
12 Lunge
24 Clean & press
48 Double unders
Using 2x Kettlebells
RX 16/12kg
RX+ 22.5/15kg

Wednesday
11 Minutes
Set 1 of Strict HSPU
Strict toes to bar skills
3 Minutes on floor drill
4 Minutes: 2 sets of strict movement teaching position and timings
Set 2 Strict Handstand push ups
4 Minutes: 2 sets Kipping T2B to positions
Set 3 Strict HSPU
WOD EMOTM alternating 3 rounds
Bike
Rest
Row
Rest
Run 100m
Rest
3 scores
Bike cals
Row Meters
Run Time
Thursday
Clean & jerk every 2 mins
60%/2,
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1
Open Test
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups

Friday
Back Squat
60%x2
70%x2
80%x2
(85%x3)x3
Jerk from rack
60% x 2
70% x 2
80% x 2
80% x 2
WOD 3 rounds for time
10 Press ups
10 Push Press @50% max Jerk
10 Ball thrusters
10 Ball slams
9/6kg
Saturday
Deadlifts Every 2:30mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2

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