Crossfit programming 060217

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Crossfit Programming 270117
February 26, 2017
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Crossfit programming 130117
March 12, 2017

Crossfit programming 060217

Big thanks to everyone who helped out with the water stand and all the athletes who ran. Its such a fun day & great to see so many friends.
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Extra Row session
21-18-15-12-9
Wall balls
Row Cals
Monday
8 mins Tabata
Strict pull ups
Double unders
Strict HSPU
Double unders
Front squats Every 2 mins
5 x 5 @ 80% + 2.5k-5kg from last week
WOD PAIRS 10 Min Amrap
24 x OH SQUATS
12 HSPU
RX 40/25kg

17.2 in action

17.2 in action


Tuesday
Mobility 2 rounds
Hip flexors
Banded Chest openener
Thoracic flexion on roller
EOMOTM for 8 Mins
1 Clean + 1 Hang clean & 1 Jerk
EMOTM for 6 mins
1 Clean & Jerk climbing
8 Minute amrap
6 Chest to bar pull ups
9 Thrusters
Wednesday
Warm up EMOTM alternating
Min1 45 seconds double unders
Min 2 Strict Handstand push ups
Every EMOTM for 6 mins 3 Snatch from high hang climbing
Followed immediately by
EMOTM for 6 mins 1 x Snatch climbing
WOD 4 rounds for time
10 Burpees
20 Wall balls
30 Double unders
Finish with Core work
Thursday
1 set:
60 seconds Max strict pull ups
E2MOTM for 14 mins
OHS x 5 climbing Add 2.5kg-5kg from last week
E2MOTM for 8 mins climbing
2 Deadlift
2 Clean
2 Push press
WOD 9 Minute AMrap
6 Deadlift
6 Clean
6 Push press
6 Box jumps
RX 40/25kg
RX+ 50/35kg Note keep it light if doing open tomorrow
Rich, Nick & Dunc caught unaware on camera.

Rich, Nick & Dunc caught unaware on camera.


Friday
More dumbbells?
Open 17.3
Saturday
9:45 class
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am Class
Open 17.3

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