Crossfit programming 10-9-18

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Crossfit programming 2-09-18
September 1, 2018
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Crossfit programming 17-09-18
September 16, 2018

Crossfit programming 10-9-18


Monday
Snatch Every 2mins
Power 60%x3
Power 65%x3
Power 70%x2
Full 60%x3
Full 70%x2
Snatch extentions
80%x3
80%x3
WOD 11 Minute amrap
100m Run
6 Pull ups
3 toes to bar
6 press ups

Tuesday
Front squat
60%x3
70%x3
75%x3
80%x3
80%x3
80%x3
Partner Morrison
Team of two, one person works at a time:
50-40-30-20-10:
Wall Balls (20/14 lbs)
Box Jumps (24/20″)
Kettlebell Swings (24/16 kg)

Wednesday
Every 2 mins for 6 mins
Max L-sit pull ups (sc Pull ups + l-sit hold bar 15 seconds)
+ 3 box jumps climbing height
Every 2 mins for 6 mins
Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
3 x Strict toes to bar
WOD 3 rounds
Row 45 seconds max cals
Rest 2:15 mins
Air bike 45 seconds max cals
Rest 2:15 mins
Coaches note (45 seconds gives athletes 15 seconds to swap before going each minute)

Thursday
Clean & jerk
60%x2
70%x2
70%x2
80%x2
80%x2
Clean extensions
80%x3
80%x3
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up

Friday
Every 2 mins
Back squat
60%x3
70%x3
75%x3
80%x3
80%x3
Behind the neck push press
60%x4
65%x4
70%x3
WOD Chipper
10 Handstand Push Ups
20 Wall Balls, 20 lbs, 10 ft
30 Toes To Bars
40 Power Cleans, 135 lbs
50 Burpees
60 Sumo Deadlift High Pulls, 75 lbs
 

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