Crossfit programming 19-2-18

Programming 12-2-18
February 11, 2018
28377681 798779096984662 2244228036009754354 n
Crossfit Programming 26-02-18
February 25, 2018

Crossfit programming 19-2-18

CrossFit Open 15.1 Movements

CrossFit Open 15.1 Movements

27971732_795588140637091_8649322966517392178_n
Monday
Warm up
Every 2 mins for 8 mins climbing
hang power clean + 1 Hang Clean + Jerk
Every 2 mins for 6 mins – keep climbing weight
2 x hang clean + jerk
Coach chest to bars and ring dips
Also teach bar cycling
14 rounds for time WOD in PAIRS relay
10 burpees
6 power snatch
4 chest to bars/ pull ups
 
Tuesday
Tabata
burpees
Single leg squat progressions
Front squats
5 x 2 @ 85% across
Finish with final set max reps at 75%
WOD for time
3 rounds
8 Thrusters
8 Box jumps
3 rounds
6 Squat clean
25 double unders
RX 40/25kg
RX+ 50/30kg
28166506_795302633998975_2677246463179398724_n
Wednesday
Muscle up/ chest to bar skills
Teach swing for bar muscle ups / chest to bars
Using ring in foot on rings or box to practice getting over bar
6 mins
Coach toes to bar and HSPU for WOD
WOD 8 rounds for time
5 HSPU
5 Chest to bars
20 Lunges with 24/16kg
RX 16/12kg
RX+ Dumbbells 22.5/17.5kg 10 HSPU & 3 muscle ups instead of chest to bars
Thursday
Every 2 mins
7 x 5 OH Squats climbing from bar
WOD – FOR TIME
50 wallballs
40 press ups
30 Hang P.cleans
20 STOH
RX 50/30kg
Rx+ 60/35kg
27972879_794327060763199_5456147709963298693_n
Friday
OPEN WOD 18.1  
All our Friday classes will be focusing on getting your best scores on the first WOD of this years open. You will also be able to do this WOD on Saturday at 11am.
The 7pm class today will be our weekly social of friday night lights, where members compete head to head doing the open workout with a crowd watching followed by our weekly social. Friends and family are welcome to watch.

Saturday
Foundation class:
Tabata double unders and pull ups
7 x 5 Front squats climbing with bar
WOD – 9 Min amrap
5 burpees
5 power cleans
5 push press
50 m run
HERO SATURDAY
WOD 18.1

Leave a Reply

Your email address will not be published. Required fields are marked *