Crossfit programming 13-8-18

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Crossfit Programming 6-8-18
August 5, 2018
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Crossfit programming 20-08-18
August 19, 2018

Crossfit programming 13-8-18

38717365 910648825797688 2613365184458129408 n

38717365 910648825797688 2613365184458129408 n


Monday
1 x max effort strict pull ups
Front squats every 2 mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2
WOD 2 rounds 
Run, 200 m
20 Pull-ups
20 Sit ups
Run, 200 m
20 Push-ups
20 Air squats
Run, 200 m

Tuesday
Warm up core
Overhead plate carry – 2 x length of gym
Clean & jerk every 2 mins
60%/2
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1
As many reps as possible in 20 mins of:
–Full Bear Complex–
(If you drop weight during round – start over)
1 Power Clean 95 lbs
1 Front Squat 95 lbs
1 Push Press 95 lbs
1 Back Squat 95 lbs
1 Push Press 95 lbs
Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.
Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.
Post total reps.

Wednesday
5 mins coaching rope climbs
EMOTM alternating for 10 mins 
1 x Rope climb
Legless RX+
Max effort Ring dips/press ups
3 RFT: Double Unders, Box Jumps and Kettlebell Swings
3 rounds for time of:
40 Double Unders
30 Box Jumps, 24/20 in
20 Kettlebell Swings, 1.5/1 pood
RX+ 5 rounds

Thursday
Deadlifts Every 2:30mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2
10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats
10 rounds for time of:
1 Clean & Jerk 60/40kg
5 Pull-ups
10 Push-ups
15 Squats

Friday
1 x Max effort ring dips
1 x Max effort strict chin ups
Snatch every 2 mins
60%/2,
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1
10 rounds for time of:
3 Snatches 60/40kg
15 Wall Balls, 20/14 lbs

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