Crossfit programming 19-06-17

Crossfit programming 12-06-17
June 11, 2017
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Crossfit programming 26-06-17
June 25, 2017

Crossfit programming 19-06-17

19143959 675771559285417 16112165582040657 o

19143959 675771559285417 16112165582040657 o

Its 1rm testing week. So we will be testing out our maximum lifts. These weeks are always fantastic fun for all the athletes and coaches to see how well everyone has developed.  People were already beating their old personal bests last week for 2 reps so it should be a great week.
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Monday
Wrist stretch
Monster walk,
Thoracic mobility
20 mins to establish 1 RM Front squat
Partner WOD
42-30-18
Pull ups
Press ups
Wall balls
Tuesday
Wrist mobilisation
Hip flexor stretch
20 Minutes to establish 1 RM clean & Jerk
WOD
Run 200m
Lunges 25-20-15-10
Sit ups 25-20-15-10
RX 16/12kg
RX+24/20kg
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Wednesday
10 Minutes to find max weighted pull up
10 Minutes to find max height box jump
WOD
100 Ring push ups
60 V-ups (cant loose hollow body shape between reps)
Every time you break Double unders, RX 25 RX+ 50
Thursday
Ankle flexion
Pipe warm up
20 Minutes to establish 1rm Snatch
WOD 15-13-11-9-7-5-3
Toes to bar
Burpees
Friday
20 Minutes to establish 1rm Back squat
WOD
Hero throwdown WOD 17.3
Saturday
945am class
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
100m Run
20 Kettlebells swings
10 Ring rows/ Pull ups
11am Class
Hero throwdown WOD 17.3
The third and final wod in the Hero throwdown 2017
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