Crossfit programming 21-08-17

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Crossfit Programing 14-08-17
August 13, 2017
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August 28, 2017

Crossfit programming 21-08-17

Sad to say goodbye to Mark

Sad to say goodbye to Mark


Monday
Deadlifts 5 x 5 climbing,
8mins
Warm up skills for wod
WOD
Fran 21-15-9
Tuesday
Skills E2 mins for 10mins
1 x Power clean + 1 Jerk 2 sec pause in dip & catch
Every 2 mins for 8mins
Clean & Press 1 x Climbing
WOD
400m Run
21 Lunge
21 Sit ups
200m Run
15 Lung
15 sit ups
100m Run
9 Lunge
9 sit ups
RX 25/15kg OH plate
The legendary  6:30am crew

The legendary 6:30am crew


Wednesday
EMOTM for 24 mins alternating
min1 3 x Chest to bars strict
min2 3 x Ring dips
min3 4 x Box jumps Aiming to land with legs as straight as possible.
Note if athlete can muscle up they are doing 1 set of strict muscle ups in minute 1 & 2.
WOD 9 Minute amrap
30 Double unders
5 Press ups
10 KB Swings 24/16kg
Thursday
Front squats 5 x 5 + 1 round – 10% max reps (Climbing)
EMOTM x 5 Wall walk and shoulder tap
WOD 8-7-6-5-4-3-2-1
Toes to bar
Power clean
RX 50/30kg
RX+60/35kg
Friday
Every 2 mins for 14 mins
Snatch Climbing to 85%,
The target here is to constantly hit this figure and get skilful and confident working at this weight.
Good mornings, 3 x 5
WOD
800m run
60 Wall balls
40 BOR
20 Box jumps
Saturday
9:45am
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am class
4 x 10 Front squats climbing
WOD 10 rounds for time
2 clean 60/35kg
4 Box jumps 30/24
6 Kettle snatch 20/12kg
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