Crossfit programming 10th-16th July

What I learnt From Carl and Daniel on the Free style Connection course
July 10, 2016
Crossfit programming 18-25th July
July 17, 2016

Crossfit programming 10th-16th July

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13627161 508792289316679 6346426032084715286 n

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Monday
Back squats 6×3
WOD 1
Max strict Pull ups in 60 seconds
WOD – Pairs
100 OH Lunge
100 Thrusters
100 Toes to bar
20/25kg bar
Tuesday
Warm up – EMOTM  for 5 mins
3 x clean segment deadlift- Pause 1 inch from floor, knee, hips Clean segment deadlift
Clean + front squats + jerk 6×1+2+1
3 rounds for time
15 Push press
30 box jumps
60 double unders
RX 50/30kg
Wednesday
Skills:
Kipping HSPU
Muscle up transitions
WOD 20 min amrap
3 Muscle up
5 HSPU
200m run

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Charlotte putting a lot of the guys to shame! this is the big tyre


Thursday
Warm up EMOTM x 5
3 x Snatch segment deadlift – Pause at 1 inch, knee, hips.
Snatch 6×3 Every 2 mins Climbing from heavy working weight.
EMOTM for 20 mins
Min 1 For score P. Cleans
Min 2 10 Burpees
Min 3 10 Pull ups
Rx 60/35kg
Sc 50/25kg & Chest to ring pull ups
Friday
10 mins on Nicks Skills
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots
Saturday
10am class:
Saturday
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
10 mins to Build to a heavy OH Sqaut
“Bull”
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
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Nick stone from crossfit 888 came to play

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