CrossFit programming 15.4.19 (week 3/12)

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CrossFit programming 8.4.19
April 7, 2019
CrossFit programming 22.4.19 (Strength deload week 4/12)
April 22, 2019

CrossFit programming 15.4.19 (week 3/12)

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56675766 1067986370063932 4908594887101775872 n 1

Week 3/12 

12 week block – 3 weeks on, 1 week deload x 3. 
 
 

MONDAY 15th APRIL 

OLYMPIC LIFTING: 
A. Snatch skill warm up 
B. Power Snatch + Hang snatch (knee) 5 x 1+1 @ 70%x3 75%x2  
C. Snatch grip segmented deadlifts (3 pauses) 3 x 3 @ 90% 

 —————————————
WOD: 
21-15-9 for time:
Overhead squats 50/35kg 
T2B 
 
 

 
 

TUESDAY 16th APRIL 

STRENGTH: 
4 sets 
Back squats 3 x 8 reps at tempo 30X1 (Aim to go slightly heavier than last week if you can.) 
1 x AMRAP @ Same weight tempo 30X1. Go to technical failure, stop as soon as form goes. Must stay with the tempo! 
 —————————-
WOD: 
3 Rounds for time 
40 med ball cleans 9/6kg 
800m run 
 
 

 
 

WEDNESDAY 17th APRIL 

GYMNASTICS STRENGTH: 
EMOM 12 
Min 1: (Push) 2-4 wall walks 
Min 2: (Pull) 2-5 Perfect Strict pull ups (Bands can be used) 
Min 3: (Midline) Hip flexor raises x 15 
 ——————————
PARTNER WOD: 
For time: 
40 Push ups 
50 Box jumps 24/20 
70 American KB swings 24/16kg 
100 DU 
70 Down/Ups 
50 Box jumps 
40 Jumping Air squats 
 
Split work between partners, only 1 person working at a time. 
 
 

 
 

THURSDAY 18th APRIL 

OLYMPIC LIFTING: 
A. Clean skill warm up 
B. Power clean + Hang clean (knee) 5 x 1+1 @ 70%x3 75%x2 
C. Clean grip segmented deadlifts (3 pauses) 3 x 3 @ 90% 
 ——————————-
WOD: 
E2MOM – 18 minutes (Score is total burpees).
Scale the movements/weights if needed so you can get it done with at least 30 seconds for the burpees on EVERY round. PACE this and don’t go out too hot on the burpees as it’s a long 18 minutes with NO rest. 
 
Min 0-2: 10 Power cleans 60/40kg + Max burpees 
Min 2-4: 15 Pull ups + Max burpees 
Min 4-6: 20 wall balls + Max burpees 
x3 
 
 

 
 

FRIDAY 19th APRIL 

Easter Friday in house competition 
 

SATURDAY 20th APRIL 

TBA 
 

SUNDAY 21ST APRIL 

Easter Sunday closed 

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