Crossfit programming 19-3-18

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Crossfit programming 19-3-18


MONDAY
8 rounds climbing Every 2 mins
2 x Power snatch + OH squats
PARIS WOD Tabata – 12mins
Partners alternate 20 seconds only one person working at a time
Press ups
Pull ups
Tuesday
Warm up
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric
EMOTM for 12 Mins climbing
Clean + front squat
Another great bench mark WOD
Try and RX this one to get an accurate fitness score on BTWB
WOD Dirty thirty
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders

Wednesday
Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on 360 turn
WOD for score 3 rounds (18 mins)
60 seconds on 60 seconds off
Row cals
Bike cals
Rope climbs
Scaled rope climb is from laying flat on floor to standing
Thursday
Every 2 mins
Front squats
6 x 5 (5 second) Isometric Front squats climbing
WOD 4 rounds
24 Double unders
12 Back rack Lunge
6 Push press
RX 40/25kg
RX+ 50/30kg
SC 30/20kg

Friday
OPEN WOD 18.5
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5

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