Crossfit programming 4-09-17

Crossfit programming 29-08-17
August 28, 2017
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Crossfit Programming 12-9-17
September 10, 2017

Crossfit programming 4-09-17

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21192991 721520494710523 6255684714952396239 n

21192991_721520494710523_6255684714952396239_nMonday
Deadlift 5 x 3 climbing,
Pull ups giant set 20 reps. If you can do over 12 reps unbroken add weight.
WOD Partners 4 rounds for time
40 Sit ups
30 KB Swings
20 box jumps
10 Pull ups
20/16kg
Tuesday
Skills E2 mins for 10mins
1 x Power clean + 1 Jerk 2 sec pause in dip & catch
Every 2 mins for 8mins
Clean & Press 1 x Climbing
WOD
9 power clean
6 Push press
9 burpees
Climbing weight each round 20-40-50-60 / 15-25-30-35kg
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Wednesday
Every
8 Mins HSPU skills
EMOTM for 12 Minutes
Odd – 2 strict Chest to bar & Ring dips
Even – 1 x box jump + 2 max height vertical jumps
WOD
400m Run
3 round
Kettlebells Clean & press 18
Box jump overs 9
 
Thursday
Front squats 5 x 3 + 1 round – 25% max reps (Climbing)
EMOTM for 5 mins
Feet on box & hands walk around box
12 Minute amrap
3 Toes to bar
6 OH Lunges 20/15kg
20 Double unders
 
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Friday
Every 2 mins for 14 mins
Snatch Climbing to 85%
The target here is to constantly hit this figure and get skilful and confident working at this weight.
Good mornings, 3 x 8,
WOD 8 Minute amrap
4 Squat cleans
4 BOR
4 Ring Press ups
RX 50/30kg
Saturday
20 Strict HSPU
20 Rep max front squat
WOD
400m run with medicine ball
21 double unders
15 Over box burpees
9 Strict toes to bar
200m run with medicine ball
21 double unders
15 Over box burpees
9 Strict toes to bar
100m run with medicine ball
21 double unders
15 Over box burpees
9 Strict toes to bar
 
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