Crossfit programming 30-04-18

Crossfit programming 23-4-18
April 22, 2018
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Crossfit Programming 7-5-18
May 4, 2018

Crossfit programming 30-04-18


Monday
Warm up
squats with bar
5-5-1 Ecccentric, isometric concentric
Clean warm up
Jerk skills – 2 second pause in dip and catch
Every 2 mins for 8 mins
Climbing
2 Clean & Jerks
Every 2 mins for 6 mins
1 x Clean & Jerk
Pairs WOD Open workout 12.3
18 mins to be completed in relay format relay format:
15 Box jumps
12 push press 50/30kg
9 toes to bar
SC press ups / K2C
Tuesday
Dead bug
Monster walk
Good mornings – Focus on core and posture
Deadlift Every 3 mins
3 x 3 x 90%
WOD
300 double unders for time
Every time you break
5 Pull ups
10 press ups
SC 100 double unders/ attempts EMOTM 5 pull ups, 10 press ups.

Wednesday
Coach l-sits & turkish get ups
EMOTM for 8 mins alternating
L-sit holds (boxes) -15-20sec
Turkish get ups – 2 each side
WOD 1
20 cal Row
20 cal Bike
WOD 8 mins climbing
1-2-3-4-5-6..
Chest to bars
Ring dips
SC Pull ups/press ups
Thursday
Warm up
Then with light weight from floor EMOTM for 5 mins
Snatch high pull, Muscle snatch, Power snatch, Snatch
Every 2 mins for 10 mins
2 x Snatch – Climbing only with quality
Every 2 mins for 6 mins
1 x Snatch – continue climbing with quality
Take 5-10 mins to warm up squat snatch as class
WOD
The couplet
3 rounds for time
30 wallballs
30 hang squat snatch 30/20kg
Friday
5 rounds climbing
8 Back rack Lunges
WOD
4 rounds For time
200m run
5 Power cleans
5 front squats
5 STOH
RX 50/30kg
SC 40/25kg

Saturday
Warm up
Tabata double unders
8 Minutes alternating Handstands on wall & pull ups
Strength Cleans Coach cleans – Build to heavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat -Barbell
10 x Push press
RX = 20/15kg

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