Crossfit programming 24-7-17

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Crossfit Programming 17-7-17
July 16, 2017
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Crossfit Programming 31-07-17
July 30, 2017

Crossfit programming 24-7-17

Monday
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3 x Chin ups + 2 Second pause at top 45 deg, 90 deg & 135 deg
Front squat 5 x 4 Across
Benchmark WOD
Helen – 3 rounds for time
• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps
Tuesday
Warm up: With bar
4 x OHS squats
4 x Snatch balance
4 x Muscle snatch (Turnover focus)
4 x Tall snatch
Every 2 mins For 8 Mins
1 high pull + 1 Snatch Climbing
Every 2 mins for 8 mins
1 x Snatch
60 second Hollow body plank
EMOTM for 5 mins
30 second Hollow body Plank shoulder taps
WOD 12 Minute amrap
60 second work 60 second rest
6 OHS
12 BOR
RX 40/25kg
Wednesday
Alternating every minute for 20 Mins
Odd Minutes – Climbing Box Jumps
Even Minutes -Partner hollow body lifts
WOD 7 rounds for time
6 HSPU
12 Lunges 24/20kg
24 double unders
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Thursday
Every 2 mins For 8 Mins
1 high pull + 1 Clean Climbing
Every 2 mins for 8 mins
1 x Clean ,
1 x 20 rep max Front squat (last week so find max)
WOD 8 minute amrap
2-4-6-8-10-12-14-16
P Clean
Box jump
RX 50/30kg, RX+ 60/35kg
Friday
EMOTM for 5 mins
1-2 reps Chin up Archer to typewriter chin ups
Deadlift 5 x 3 @ 80%
WOD
Run 800 m
80 wall balls
60 Press ups
40 Pull ups
20 Burpees
Saturday
9:45am
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
200m Run
20 Kettlebells swings
5 Pull ups
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