Crossfit Programming 270117

16640791 609513402577900 795808529291305076 n
Crossfit programming 200217
February 19, 2017
Crossfit programming 060217
March 5, 2017

Crossfit Programming 270117

16939378 616768888519018 2190266145164309212 n

16939378 616768888519018 2190266145164309212 n

Congratulations to everyone who took part in the Open so far. WOD 1 was a great challenge.
 

The 6:30am crew and Pipa

The 6:30am crew and Pipe


Extra Row session & fitness Challenge
This week we have a 1km Row Fitness test, The best mens and women time will win a Car sticker. Please enter your score on the white board by the rower.
Recover for 3 mins & Follow this with a 3 x 30 Cal adult bike with 2 mins rest between sets.
Monday
Mobility Warm up during rest on Death by strict pull ups
Front squats Every 2 mins
5 x 5 @ 80%
WOD pairs (Break the reps in any order only one athlete working at a time)
90 Thrusters
60 Toes to bar
30 Burpees
RX 45/30kg
Tuesday
EMTOM for 6 mins 1/2 max Muscle ups, beat swing, pull ups or chest to bars.
EMOTM for 10 mins climbing
1 x Clean & jerk
8 Minute amrap
50 Double unders
12 Chest to bar pull ups
SC 20 double unders & pull ups
Wednesday
Every EMOTM for 6 mins 2 Snatch from high hang climbing
Followed immediately by
EMOTM for 6 mins 1 x Snatch climbing
WOD 5 rounds for time
20 Wall ball
6 HSPU
The Open begins, good times

The Open begins, good times


 
Thursday
Tabata
Chest to wall HS hold
Beat swing
E2MOTM for 14 mins
OHS x 5 climbing
WOD 9 Minute AMrap
9 sit ups
6 Hang P Clean
3 Press
RX 50/35kg
If time Finish with Core strength and flexibility
Friday
The WOD will be released at 1am Friday morning. One things for sure there will be no dumbbells
Open 17.2
Saturday
9:45 class
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 Air squats
3 Burpees
11am Class
You second chance to get WOD 17.2 completed
Open 17.2
Shall, Adam, Zoe and Tony after 17.1

Shall, Adam, Zoe and Tony after 17.1

Leave a Reply

Your email address will not be published. Required fields are marked *