Crossfit Programming 10-17th October

Crossfit programming 2nd-9th October
October 2, 2016
Crossfit programming 16th -23rd October
October 16, 2016

Crossfit Programming 10-17th October

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Monday
Pec stretch with band 1:30
2 x 30 seconds German Hang
OH Squat 6 x 2 (PF)
Snatch 3×5
WOD: Team series WOD 8
12 Minute relay amrap
30 Double unders
15 Snatch 35/25kg
Tuesday
Clean + jerk 3×5
Front Squat 6×2 (pf)
WOD 3 rounds for time
10 x Pull ups
4 x Bear complex
10 x Bar facing burpees
RX 50/30kg
Wednesday
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EMOTM for 9 minutes
1)6 x L-sits on box or rings
2)3 x False grip – pull ups or strict pull up progressions
3)10 x Hollow body to V-up
9 mins focus on
Assisted muscle ups or Ring dips
4 Minute amrap
3 Toes to bar
6 Burpee Box jumps
3 mins rest
4 Minute amrap
3 Toes to bar
6 Burpee box jumps
Thursday
2 rounds:
30 seconds Chinese plank
8 x Hamstring curls with band
Strength
Deadlift 6×8
WOD 8 rounds for time
3 x HSPU
3 x Clean
3 x Chest to bar pull ups
Rx 70/45kg
SC Headstand to press ups, Pull ups & 60/35kg
Friday
EMOTM for 6 mins
20 seconds x Handstand hold followed by 4 Bridge ups
WOD 3 rounds
21 Thrusters
21 Ring dips
2 mins rest rest
Rx 50/30kg
Saturday
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9:45
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
5 x 5 Strict press
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
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