Crossfit Programming 16-12-18

Crossfit Programming 10-12-18
December 9, 2018
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CrossFit Programming 2nd Jan 2019
December 30, 2018

Crossfit Programming 16-12-18

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48277322 993188740877029 313437135485009920 n

Monday

Front squat 
60%x3 3 second pause at bottom
70%x2 3 second pause at bottom
70%x4
80%x4
80%x4
WOD Pairs WOD
20 Minutes – Relay format 
1 partner must complete a full round before switching.  
40 Double unders 
20 Dumbbell deadlifts
15 Dumbbell cleans 
10 Dumbbell press
 
Tuesday
Snatch Every 2mins
60%x3
70%x3
80%x3
85%x3
80%x3
Snatch push Press + OH squat + Snatch balance
50%
60%
70%
WOD 6 rounds for time
5 Clean   
10 Box jumps
RX 60/35kg
RX+ 80/45kg

Wednesday
Over head mobility
On a running clock
Min1 3 Wall walks
Min 2 30 seconds Handstand hold on Wall
Min 3 12 x Handstand Shoulder taps
Min 4 2 wall walks + 20 second hold
Min 5 2 Handstand walks + 8 shoulder taps
Rest 3 mins
On a running clock (30 second work: 30 rest)
Min1 Strict Chest to bar
Min 2 Ring dips/box dips
Min 3 Hollow body rock
Min 4 Strict Chest to bar
Min 5 Ring dips/box dips
Min 6 Hollow body rock
 
WOD 25 Minute Time cap
Run 600m 
Rest 60 seconds
30 Burpees
Rest 60 seconds
50 Wall balls
Rest 60 seconds
5 Rounds: 
5 Pull ups 
10 Press ups
20 Jump squats 
RX+ Pull ups = Chest to bars
 
Thursday
EMOTM 10 Minute
3 position clean, Pockets, Mid thy, Knee 
3 Clean + 1 jerk 2mins
60%
70%
80%
85%
80%
 
WOD 5 Rounds for time
5 Deadlift 
5 Hang Cleans 
5 Front squats
5 Strict pull ups
RX 50/30kg

Friday 
THE “12 Days of Christmas WOD”
Its a great wod done to the style of the song. Christmas outfits are encouraged.
 
Saturday 
• Week 5: 5 x 5 x 75%
WOD TBA

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