Crossfit Programming 15-01-18

Crossfit programming 08-01-18
January 6, 2018
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Crossfit programming 22-1-18
January 21, 2018

Crossfit Programming 15-01-18

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Monday
6 week Benchmark day
This is going to be our 6 weeks target to get fitter, stronger and more skilful at these movements.
These are great benchmarks to focus on
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WOD 1
6 mins to establish
Max unbroken double unders
WOD 2 – 1 set
Max Pull ups unbroken
RX+ is chest to bars
Scaled athletes must note band used on board.
Kipping is allowed
WOD 3
10 mins to establish max Clean complex:
1 power x 1 x Hang power + 1 Hang squat clean
WOD 4
10-8-6-4-2
Thrusters
Burpees
RX 40/25kg
SC 30/20kg
RX+ 50/30kg
Tuesday
Week 6:
4min warm up
Every 2 mins for 10 mins climbing
High hang P Snatch + OH Squat + Snatch
WOD Pairs – Relay
12 Minute amrap
3 Toes to bar
6 Power snatch
(each partner must complete a full round before tagging there partner in)
RX 40/25kg
RX+ 50/30kg
SC 30/20kg
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Warm up
Wrist warm up
Followed by 3 x wall walk to hold
5 Mins – Top total achieved in 30 seconds is score.
Double unders Adding 2 reps every 30seconds
Restart from 2 if you cant hit target
Coaching
7 mins
Handstand push ups
Athletes who can already do kipping Do:
1 Set:
25 HSPU for time
RX+ 20kg plate deficit
7 Mins
False grip muscle ups/ or chest to bars
WOD 8 rounds for time
5 Press ups
10 KB Lunges 16/12kg
15 Sit ups
RX+ 24/16kg
Thursday
Tabata alternating
Burpees
Ring rows
Front squats
5 x 3
WOD
8 Minute AMRAP
12 KB Snatch 16/12kg
20 Double unders
RX+ 20/16kg
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Friday
EMOTM Climbing for 6 mins
1 power clean + 1 x hang clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
1 Squat Clean & 2 x Split jerk
WOD 1 – “First means everything”
WOD 1 will be released this Friday. – Coach Nick is competing in this one so it’ll be a great test for you all.
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
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