Crossfit programming 27-11-17

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Crossfit Programming 20-11-17
November 19, 2017
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December 3, 2017

Crossfit programming 27-11-17

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Monday:
EMOTM for 2 mins for 16 mins starting with bar
2 Squat clean + 1 Push jerk + 1 Split Jerk
Spend 10 mins focusing on skills and transitions for WOD
COACHES MAKE SURE ALL PAIRS competing have judge and hit standards.
WOD 17.1 – LIGHTWEIGHT CHIPPER
IN PAIRS FOR TIME:
100 Air Squats
90 Sit UPS
80 Box jump overs
70 Press ups
60 Thrusters 30/20kg
50 pull ups
Tuesday
Deadlift • Week 9: 4 x 5 x 80%
WOD 9 Minute Amrap
6 Power clean
24 Double unders
RX 50/30kg
RX+ 60/35kg
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Wednesday
Gymnastic skills focus
30 seconds
Band handstand
30 seconds
Big lunge to hold on wall
30 seconds
Big lunge to wall touch
30 seconds
Handstand shoulder touches
EMOTM for 5 mins Hand stand walk
WOD warm up 10 mins
Focus on coaching toes to bar.
WOD – 10 rounds for time ( 20 min time cap)
5 Toes to bar
10 Press ups
15 Wall balls
Thursday
Front squats 6 week plan
5 x 4
WOD
5 rounds for time:
EMOTM 5 Burpees from start.
12 KB lunge 24/16
12 Box Jumps
24/16kg
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Friday
4min warm up
10min build up
High hang + hang + OH Squat
Spend 10 mins coaching skills and transitions for wod.
WOD – 17.1 world throwdown or
12 Minute amrap
5 Pull ups
5 Power snatch
100m Run
Saturday
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 WOD TBA
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