Crossfit programming 01/05/18

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Crossfit programming 28-5-18
May 27, 2018
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Crossfit programming 11-06-18
June 10, 2018

Crossfit programming 01/05/18

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34012859 847057812156790 2410195759430369280 n


Monday
C & J 5 x 3 @ 80%
Clean pull 4 x 3 @100%
 
WOD 11 Minute amrap
200m Run
14 Chest to bars
8 HSPU
SC press ups & pull ups
 
Tuesday
Power snatch 5 x 3  @ 80%PS 
Overhead squat 3 x 3 
 
WOD 5 rounds for time
12 Box jumps
12 KB snatch
RX 16/12kg
RX+ 22/15kg dumbbells 
 
Wednesday
Warm up 
EMOTM for 12 mins alternating through movements.
1 x Turkish get ups Each side
1 negative Pull ups/ muscle ups
15 second L-sit holds
30 handstand hold
WOD
5 rounds for time
12 wallballs
12 toes to bar

Thursday
Snatch 5 x 3 @ 80%
Snatch pull 4 x 3 @ 100%
WOD
“SQT”
3 rounds for time 
10 Ground to overhead 40/25kg
2 x 100m Shuttle
 
Friday
Power clean & jerk 5 x 3 @80% PC
Back squat 3 x 3
WOD
For time
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 Front squats
At the start of each minute 4 burpees
RX 40/25kg

Saturday
Warm up 
Tabata -alternating
double unders
pull ups
Strength Cleans Coach cleans  – Build to heavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat -Barbell
10 x Push press  
RX = 20/15kg 
RX + 40/25kg

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