Crossfit Programming 16-07-18

Crossfit Programming 09-07-18
July 8, 2018
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Crossfit programming 23-07-18
July 22, 2018

Crossfit Programming 16-07-18


Monday
Front squats 
Every 2 mins 
10 x 5 @ 70% + 2.5kg
WOD
For time:
22 Kettlebell Snatches,
22 Kb Oh Walking Lunges,
22 Push Up (Rings)s
16 Kettlebell Snatches,
16 Kb Oh Walking Lunges,
24/16kg
 
Tuesday 
Dead bug 
2 sets 
Over head plate walk 100m alternate with partner. 
Clean & Jerk
EMTOM for 10 mins
Mins 0-5
Hang Clean & Jerk Climbing only with quality
Mins 5-10
Clean & Jerk 
WOD

AMRAP 12 mins:
Complete as many rounds as possible in 12 mins of:
3 Snatches
6 Clean & Jerks,
9 Chest-to-bar Pull-ups
54 Double Unders
RX 60/35kg


Wednesday
EMOMT for 4 mins
20 seconds work:
Handstand Single arm holds –  shift weight and actively press shoulder
Death by ring dips 
EMOTM Add 1 rep 
Sc press ups
WOD In Pairs
3 mins pers station 1 person working at a time. Alternate every 3 mins.
Row Calories
Rest 1 Minute
Bike Calories
Rest 1 minute
Rope climbs
2 scores – Total calories
Thursday
Deadlift
Every 2 mins 10 x 5 @ 65% + 2.5kg
WOD 1
800m Run for time
 
 
 
Friday
4 Turkish get ups each side Aim for heavy reps
Snatch
EMOTM for 10 mins
Min 0-5 Hang snatch
Min 5-10
Snatch Climbing only with quality
WOD 12 Minute AMRAP
6 Pull ups
6 HSPU
12 Barball front squats
Saturday
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall & pull ups
Strength Cleans Coach cleans  – Build to h eavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat -Barbell
10 x Push press  
RX = 20/15kg 

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