Crossfit Programming 14th – 21st March

Handstand workshop
March 8, 2016
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Crossfit programming March 21st-28th
March 20, 2016

Crossfit Programming 14th – 21st March

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Monday March 14th 2016
Jumping hips to bar or Muscle ups skills
Power snatch – Building to a heavy 5.
WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 34kg
Women use 25kg
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches5 jumping chest-to-bar pull-ups
Men use 20kg
Women use 15kg
Tuesday
EMOTM x 12 – Climbing
2 x Clusters (Squat clean thrusters)
Paris WOD
Endless Fran
If you complete fran in 4 minutes. You get another 4 mins to complete it.
RX 45/30kg Pull ups
Sc 30/20kg Jumping pull ups
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Wednesday
5 sets climbing to establish Max weighted pull ups – Every 2:30
Bridge ups x 12 during rest
WOD 12 Minute Amrap
25 Wall balls
3-6-9-12 Press ups
RX + HSPU
Thursday
Every 2:30
5 x 3 Deadlifts
WOD
For time: 15 minute time cap.
70 Step ups
60 Double unders
50 Front squats – 20/30kg
40 Press ups
30 Burpees
20 Strict press – 20/30kg
10 Push press – 20/30kg
Scaling Double unders – If not yet able to link doubles do 25. If unable to do 1 Double under do 120 singles.
Friday
Open workout 16.4  – Who knows what this will be?
Saturday
10am Class:
 
5 x 3 Front Squats –  Climbing every 2 mins
8 Minutes Coaching
Toes to Bar
 
WOD for time:
400m Run
50 Air Squats
40 Sit ups
30 Press ups
20 Jumping pull ups
10 Burpees
(Note: if first session consider halfing the air squats)
11am CLASS
 
5 x 3 Front squats Climbing
“Rahoi“ HERO WOD
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
42.5kg Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
 
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