Crossfit Programming 3-7-17

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Crossfit programming 26-06-17
June 25, 2017
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Crossfit programming 10-7-17
July 9, 2017

Crossfit Programming 3-7-17

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We are just stating a new strength cycle, I am excited about this one. We will be continuing to build on your legs strength & endurance, and will be focusing on developing a quality high pull for your olympic lifts. We will build on your pull ups strength with holds and single arm work, and are transferring the ring push up strength to handstand push ups.
 
MONDAY
Every 2 mins for 6 mins
3 x Chin ups + 5-20 second hold
Front squat
5 x 5 Climbing
WOD 2 rounds for time
70 Double unders
60 KB swings
50 Press ups
40 Pull ups
Scaled = 20 double unders (or attempts)
Tuesday
Warm up: With bar
4 x OHS squats
4 x Snatch balance
4 x Muscle snatch (Turnover focus)
4 x Tall snatch
E2m For 12 Mins
1 high pull + 2 Snatch Climbing
Core:
30 sec Hollow body hold
15 second Hollow body Plank
2 sets Hollow body plank shoulder taps x 20 seconds
WOD 12 Minute AMRAP
Run 200m With ball
20 Wall balls
10 Sit ups with ball
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Wednesday
Box Jumps EMOTM 5 x 3 Climbing
HSPU skills 12 mins
Alternating every Minute (6 sets each every 3 mins)
L1 Min 1- Headstand to Press ups
L2 Min 2 – Kipping on plates or matt
L3 Min 3 – Deficit HSPU x 6
3 x Alternating Partner hollow body lifts (hold hollow body plank whilst partner lifts legs into handstand, must keep hollow body.
WOD AMRAP For 12 minutes
Min 1 work
Min 2 Rest
20 KB lunge
10 Push press
5 Box jumps
RX 20/12kg 40/25kg
RX+ 24/16kg 55/35kg
Thursday
1 x High pull + 2 x Clean,
1 x 20 rep max Front squat
WOD
Run 100m
Toes to bar 20-16-12-8-4
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Friday
Chin up Archer pull ups,
Deadlift 1 x / week 3 x 5 @70%,
WOD 10 rounds for time
3 Bar facing burpees
6 Power cleans
3 Push Jerk
RX 40/25kg
RX+ 50/30kg
Saturday
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
6mins
Teach kettlebell swings
WOD – 12 Min amrap
4 Pull ups
8 Lunges
12 KB swings
100m run
11am Class
TBA
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