Crossfit programming 28-5-18

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Crossfit programming 21-05-18
May 20, 2018
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Crossfit programming 01/05/18
June 3, 2018

Crossfit programming 28-5-18

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We are starting a new 4 week olympic lifting cycle, This is a great opportunity for all our athletes to improve their 1rm olympic lifts. We will be retesting in 5 weeks.
Monday
Bank holiday pairs Comp 
10:30-12:30
3 WODS 8 mins

Tuesday
C & J 5 x 2
Clean pull 3 x 3
WOD 6 rounds for time
5 power cleans
5 Push press 50/30kg
5 Box jumps 30/24
RX+ 60/40kg

Wednesday
Warm up 
Tabata in paris 
20 second L-sit holds
20 handstand hold
E2 mins 3 sets
2 x Negative pause bar muscle ups stoping in 3 positions (pull ups scaled)
 
Filthy 50
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
 
Thursday
Warm up 
Snatch 5 x 2
Snatch pull 3 x 3
WOD 
21-15-9
KB Press
KB Goblet lunges  (full reps each leg)
16/12kg
RX+24/16kg

Friday
Warm up WOD
3 mins double unders warmup then
2 mins:
Max effort double unders
Power clean & jerk 5 x 2
Back squat 3 x 3
WOD
OPEN WOD 11.3
5 min AMRAP
Squat clean & jerk 
RX 75/40kg
SC 40/25kg
 
Saturday
Alternating tabata 
double unders & pull ups
Coach Clean & push press 
EMOTM climbing for 12 mins Power snatch
WOD: 12 Minute am rap
4 Burpees
6 KB squats                                      
8 Kettlebells swings

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