CrossFit Programming 27.5.19

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CrossFit programming 20th May 2019
May 19, 2019
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CrossFit Programming 3.6.19
June 2, 2019

CrossFit Programming 27.5.19

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Week 9/12 

Highlights this week: 

  • ‘Murph’ on Bank Holiday Monday 
  • Back squat 5RM test Wednesday 
  • Classic CrossFit WOD ‘Fight Gone Bad’ Thursday 
  • ‘Functional Friday’ 
  • Burpee-free week ?

MONDAY 27th MAY 

BANK HOLIDAY WORKOUT 

‘Murph’ 

For Time: 

1 mile run 

100 pull ups 

200 push ups 

300 air squats 

1 mile run 

Weighted vest optional. 

TUESDAY 28th MAY 

GYMNASTICS STRENGTH EMOM 9 

Again, building on previous weeks with the reps. 

Min 1: 5-7 strict pull ups/ C2B  

Min 2: 3-5 strict ring dips (optional weighted) 

Min 3: Wall facing HS hold 30-40 seconds 


WOD: 

For Time: 

40 Russian Kettlebell Swings (24/16 kg) 

10 Wall Ball Shots (9/6 kg) 

30 Russian Kettlebell Swings  

20 Wall Ball Shots 

50 Ab mat sit ups 

20 Russian Kettlebell Swings  

30 Wall Ball Shots  

10 Russian Kettlebell Swings 

40 Wall Ball Shots  

WEDNESDAY 29th MAY 

BACK SQUAT 

Find a 5 rep max at a tempo of 20X1 

(Make sure to record this on ZenPlanner) 


WOD: 

5 rounds (20 mins total) for total reps 

1 minute of Row/Bike (cals) 

1 minute of Slam balls 9/6kg 

1 minute of Double unders (If you don’t have DU, choose whether to go for attempts or SU) 

1 minute of REST 

THURSDAY 30th MAY 

OLYMPIC LIFTING: 

Snatch 

  • Snatch skills warm up 
  • Power snatch + Hang snatch (knee) 5 x 1+1 (Build to a heavy over the 5 sets) 
  • Snatch grip pause deadlifts (3 pauses) 3 x 3 @ 95% 

WOD: 

‘Fight Gone Bad’ 

3 Rounds For Total Reps in 17 minutes 

1 minute Wall Balls 9/6kg 

1 minute Sumo Deadlift High-Pulls 35/25kg 

1 minute Box Jumps 20 inch for male & female 

1 minute Push Press 35/25kg 

1 minute Row (calories) 

1 minute Rest 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.  

**Coaches note** 2 people on each station including rest, moving through for 3 rounds.

FRIDAY 31st MAY 

‘Functional Friday’ 

STRENGTH: 

Supersets. Rest 90 seconds between each set. 

A1. Seated DB press 8-10 reps  

A2. Single leg wall sit (15 seconds each leg) 

X3 

B1. Renegade rows 8 each arm  

B2. KB Goblet Cossack squats x 8 each leg  

X3 

WOD: 

15 minute of QUALITY work. Not for score 

100ft dual KB front rack carry 

20 box step overs (No weight, use high box 30/24”) 

10 up/down planks 

20 triple unders / double unders / attempts 

SATURDAY 1st JUNE 

OLYMPIC LIFTING: 

Clean & Jerk 

  • Clean skill warm up 
  • Power clean + Hang clean (knee) 5 x 1+1 (Build over the 5 sets) 
  • Clean grip pause deadlifts (3 pauses) 3 x 3 @ 95% 

WOD: 

4 rounds for time: 

400m run 

15 T2B 

7 Power clean & jerk 55/40kg 

SUNDAY 2nd JUNE 

Rest day or Olympic lifting class 

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