Crossfit programming 30-05-17

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Crossfit Programming 22/5/17
May 19, 2017
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Crossfit programming 5-6-17
June 4, 2017

Crossfit programming 30-05-17

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After a fantastic sunny bank holiday weekend its just a short week at the gym this week.
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Tuesday
2 x Max strict chin ups during warm up
Clean 2 x 2 power + 2 tall cleans climbing
4 x 3 Cleans climbing
2 x 2 High pulls at 1rm
WOD 5 rounds for time (20 min time cap)
20 Double unders
8 Power snatch 40/25kg
2 Barbell roll outs
Wednesday
Good mornings 4 x 6
Depth jumps – 7 x 3
(With all athletes depth jumps are advanced, start with 4 weight plates Max, the main focus is about minimising time spent in contact with the ground (speed) not height of the drop)

WOD 14 Minute amrap
10 Toes to bar
8 Back rack Lunges
6 burpees
100m run

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Come along and try our Yoga class every saturday at 1:30pm


Thursday
Jerk warm up, Pause in dip, Drop with out pipe vertical. Bar with pause in dip & catch. Focus on aggressive lockout
5 x 1 power + 2 jerk climbing
5 x 3 Back squats
WOD
50 Double unders
21-15-9
Power cleans 60/35kg
Ring press ups
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Friday
Warm up – OH Squat hold, snatch balance, scarecrow, pockets, High hang, Knee
Snatch 6 x 3 Climbing. 1 Pockets, 1 High hang, 1 Full
2 x 2 High pulls at 90%+
WOD
(Please scale appropriately for athletes)
Regional WOD 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
Saturday
945am 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 KB swings
100m run
11am Class
Warm up & coach single arm Oh lunge
Event 3 regionals
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes

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