CrossFit programming 18.3.19

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CrossFit programming 11.3.19
March 10, 2019
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CrossFit programming 25.3.19 (Deload week)
March 24, 2019

CrossFit programming 18.3.19

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Monday 18th –> 23rd March

Week 5 of the Open (last week of the Open and this block)

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Monday 18th March

STRENGTH:
3 Sets
4 Front squats @ 70-80% (build over the 3 sets if you need)
Rest 30 seconds
8 Back squats at same weight
(Rest 2/3 mins in between sets)
————————————————–
WOD:
For time
10-9-8-7-6-5-4-3-2-1
Single arm DB/KB snatches 22.5/15kg
Pull ups
Hand release Push ups
 
 

 
 

Tuesday 19th

PUSH/PULL STRENGTH:
8 Minute EMOM
Min 1: 4 Deadlifts @ 75% (slightly more than last week)
Min 2: 10 DB/KB Single arm strict press (5 each side) @ tempo 20X1
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WOD:
20 minute AMRAP
Partner workout (When one partner works, the other rests. Split work as required)
30 down-ups
40 T2B
50 DB/KB OH walking lunges 15/10kg
 
 

 
 

Wednesday 20th

GYMNASTICS EMOM 9
Min 1: Max effort unbroken muscle ups (bar or ring) / MU transitions or drills
Min 2: Max effort kipping HSPU / HSPU drills/practice
Min 3: 30 second forearm plank
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WOD:
Every 2 minutes for 20 mins:
 
0:00-2:00: 100 DU/ 200 SU / 30 attempts
2:00-4:00: 40 Sit ups
4:00-6:00: 30 Wall balls 9/6kg
6:00-8:00: 30/24 cals Row or 20/14 cals Bike
8:00-10:00: Rest
 
 

 
 

Thursday 21st 

This is a fun one, but taxing on the legs. If you are planning on doing the Open tomorrow, go light and cruisy on this one to just sweat. It’s a great wod to work on your OH mobility. If you’re not doing the Open, test yourself as this is a fantastic workout. No time-cap.
 
‘Snancy’
5 rounds for time
 
3 Squat Snatches 45/30kg
15 OH squats 45/30kg
400m run
 
CORE:
3 x 8-10 barbell roll outs with the bar you used for the WOD
Rest 2 minutes between sets

 
 

 

Friday 22nd 

Open workout 19.5
 
 

Saturday 23rd 

Workout and Strength announced on the day
 
#AwesomeTakesPractice

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