Crossfit programming 15-10-18

Crossfit programming 8-10-18
October 7, 2018
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Crossfit programming 22-10-18
October 21, 2018

Crossfit programming 15-10-18

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Monday
Snatch Every 2mins
60%x2
70%x2
75%x2
80%x2
85%x2
90%x1
Snatch high pull  
85%x4
85%x4
WOD 12 Minute amrap
6 OH Squats @ 60% Snatch 1 RM
4 Chest to bars
24 Double unders
Tuesday
Front squat 
60%x2
70%x2
80%x2
85%x2
90%x2
90%x2
WOD 3 rounds for time
16 KB Snatch
16 KB Lunge
16 Box Jump
RX 16/12kg
RX +22.5/15kg dumbbell 

Wednesday
4 sets Every Minute on the Minute alternating:
3-6 reps Strict Pull ups  – Min 1
3-6 Strict HSPU – Min 2
15 second L-sit hold on bar Min 3
Min 4 Rest
WOD -Pairs 5 rounds for time
2 Rope climb
16 Burpee to a 6 inch target
32 Ball slams 9/6kg
Thursday
Clean + jerk 2mins
60%x2
70%x2
75%x2
80%x2
85%x2
90%x1
Clean High pull  
85%x4
85%x4
WOD
CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

Friday
Every 2 mins
Back squat 
60%x4
70%x4
80%x4
85%x2
80%x4
Push jerk
60%x2
70%x2
75%x2
Annie 50-40-30-20-10
Double unders 
Sit up
Saturday
Deadlift
6 @ 50%
4 @ 60%
4 @ 70%
4 @ 70%
4 @ 70%
4 @ 70%
WOD TBA

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