Crossfit programming 130117

Crossfit programming 060217
March 5, 2017
Crossfit programming 200317
March 19, 2017

Crossfit programming 130117

17200999 623105991218641 8865916272120752395 n

17200999 623105991218641 8865916272120752395 n

Lunchtime crew after the WOD

Lunchtime crew after the WOD


Extra rowing session
4 x 500m max effort with a 2 minute rest between sets
Monday
EMOTM for 6 mins Alternating
40 seconds Handstand push ups (strict to failure then kip)
20 seconds strict pull ups
Front squats every 2 mins
5 x 3 @ 85% again must go up from last week
WOD 30 seconds on 30 seconds rest for 16 mins
Odd minutes: Wall balls
Even Minutes :Double unders
Score = two scores 1 for wall balls 1 for double unders.
Tuesday
Mobility 2 rounds
Hip flexors
Banded Chest openener
Thoracic flexion on roller
Every 2 mins (includes warm up, first set with bar)
0-6 1 xTall clean, 1 x high hang clean, 1 x Clean & jerk
8-12 Clean & jerk
14-16 2 x Clean deadlifts @ 1rm climbing
WOD in pairs 12 minute amrap
30 Thrusters 20/15kg
30 Toes to bar
25 Thrusters 30/20kg
25 Toes to bar
20 Thrusters 40/25kg
20Toes to bar
15 Thrusters 50/35kg
15 Toes to bar
10 Thrusters 60/45
10 Toes to bar
5 Thrusters 70/50
5 Toes to bar
Pipa & the 6:30am crew

Pipa & the 6:30am crew


Wednesday
Giant set (not for time)
20 Strict pull ups
20 Strict Handstand push ups
10 Dragon flag negatives (5 seconds down)
Every 2 mins
5 x 3 OH squats across
WOD 7 Minute amrap
6 Clean
6 Push press
24 Double unders
RX 50/30 RX+60/40
17103718_622635867932320_8756114715862279637_n
Thursday
2 sets
30 seconds German Hang
30 sec Ankle flexion
30 second HS hold
5 sets every 1:30
2 x Snatch pause deadlifts @ 80% (Pause at 1 inch, knee & High hang)
followed by t sets
2 Snatch deadlifts at 1rm
WOD For time
100m run
20 toes to bar
20 air squats
20 press ups
20 box jumps
20 pull ups
20 burpees
17191386_623801211149119_6610192522810584211_n

On three close your eyes


Friday
Open workout 17.4! (Wall balls or thrusters? or maybe wall balls and thrusters! I would love that.)
Saturday
9:45 am Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class
Open workout 17.4

Leave a Reply

Your email address will not be published. Required fields are marked *