Crossfit programming 26-11-18

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Crossfit programming 19-11-18
November 18, 2018
Crossfit programming 2-12-18
December 1, 2018

Crossfit programming 26-11-18

46463897 349098072533156 7159151191790714880 n

46463897 349098072533156 7159151191790714880 n


Monday
Front squat 
60%x3 – 5 Second Neg Rep 1&2 only 
65%x3 – 5 Second Neg Rep 1&2 only
70%x3
70%x3
80%x2
80%x2 
2017 CrossFit Games Regional Event 2
21-15-9 reps, for time of:
Dumbbell Snatch, 80/55 lbs
Ring Dip
Time cap: 6 minutes
Finish with:
2 sets for quality 
Max pull ups
30 second hollow buddy + 10 Hollow buddy rocks

Tuesday
Snatch Every 2mins
60%x2
70%x2 
70%x3
80%x2
80%x3
3 Snatch Grip Push press + 2 OH squat 
@40%
@50%
@60%
 
Pairs WOD – 12 Minute amrap
50 Double unders
40 Kb swings 16/24kg
30 Lunges 16/24kg
 
RX+ 24/32kg + 100 double unders

Wednesday
Every 3 mins for 12 mins
8 HSPU sart strict finish kipping if needed
4 x Archer pull ups (RX+ hold 1-4 seconds at top)
12 x Single leg squat to 20” box (RX+ still only to box but with KB)

CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 50/30kg
9 Toes To Bars


Thursday
EMOTM for 10 
Bar or very light
3 position clean + 1 Jerk:
Pockets + Mid thy + knee
Clean & jerk 
60%x2
70%x2
70%x2
80%x2
80%x2
 
WOD 6 rounds for time
10 Tuck-ups
8 Press ups
6 Burpees

Friday
Box Dip hold 30 seconds
30 second rest
20-30 second hold
 
60 seconds Dead bug – Feet down
Straight into 60 seconds feet up
 
A-T-I prone with 1.25kg plates
5-5-5 – 2 second hold in each position 
 
Every 2 mins
Good morning
4×4 Climbing
 

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 60/40kg

Saturday
Deadlift
5 x 3 x 75%
WOD
TBA

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