Crossfit programming 1-10-18

CRossfit programming 24-9-18
September 23, 2018
Crossfit programming 8-10-18
October 7, 2018

Crossfit programming 1-10-18


Monday
Snatch Every 2mins
Power 60%x3
Power 65%x3
Power 70%x3
Full 65%x3
Full 70%x2
Full 80%x2
Snatch extensions  
85%x3
85%x3
WOD
Paris WOD 12 minute amrap
1 Rope climb
4 Ring dips
4 Burpees
9 Box jumps 
 
Tuesday
Front squat 
60%x4
70%x4
70%x4
80%x3
80%x3
WOD 6 rounds for time
2 x Power cleans @ 75% 
12 KB Lunges 20/16kg 
100m run
 
Wednesday
2 sets Every 3 mins 
Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
Max l-sit pull ups
3 sets every 3 mins
Handstand walk 10m / or Practice walking into wall  
1-5 Ball ups (on bar or rings)
Ball ups video:

CrossFit Games Open 12.4 / 13.3
PAIRS WOD
As many reps in 12 mins as you can of:
150 Wall Balls
90 Double Unders
30 Muscle-ups
RX+ on your won

Thursday
3 Clean + 1 jerk 2mins
60%
70%
70%
80%
80%
Clean extensions  
85%x3
85%x3
WOD
8-7-6-4-3-2-1
Power clean @ 50%
Bar over burpees
 
Friday
Every 2 mins
Back squat 
60%x4
70%x4
70%x4
80%x4
Push jerk
60%x3
65%x3
70%x3
WOD
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

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