Crossfit programming 5-2-18

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Crossfit programming 29-01-18
January 28, 2018
Programming 12-2-18
February 11, 2018

Crossfit programming 5-2-18

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Monday
Warm up
In pairs Total Max bar hang
Every 2 mins for 12 mins climbing
Pockets P Clean + high hang power clean + 1 Hang Clean + Jerk
WOD PAIRS Double CINDY – 20min AMRAP
2 scores 1 rounds and the other is double unders Both partners can work at the same time even on the same movements.
AS MANY ROUNDS AS POSSIBLE
4 Chest to bars
4 Ring dips
4 Barbell thrusters 20/15kg
+ max double unders
Scaled WOD pull ups & press ups (not using bands for dips)
Tuesday
EMOTM 6 mins alternating
Dumbbell Rear fly x 15
2 Single leg squats each leg
Front squats
5 x 5 @ 75% across
WOD 6 rounds for time
5 burpees
15 Wallballs
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Wednesday
Muscle up/ chest to bar skills
4 mins Teach swing on rings or on bar for chest to bars
4 mins Teach chest to rings & chest to bar
4 mins Teach catch on low rings
4 mins progress to high rings
6 mins
Coach toes to bar and HSPU for WOD
WOD 12 min AMRAP
4 HSPU
4 Toes to bar
16 KB snatch
RX 16/12kg
RX+ Dumbbells 22.5/17.5kg
Thursday
Every 2 mins
5 x 3 Deadlift @75% of new 1rm
WOD 6 rounds for times
20 Double unders
10 Press ups
5 power cleans
RX 60/35kg
Friday
Snatch
EMOTM Climbing for 10 mins
1 power Snatch + 1 Snatch
Every 2 mins for 8 mins – Climbing
1 Snatch
8 Mins Coaching
Bar muscle ups / chest to bars
16.3
RX’ed
Complete as many rounds and reps as possible in 7 minutes of:
• 10 Power Snatches 32.5/25kg
• 3 Bar Muscle-ups
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
• 10 Power Snatches 20/15kg
• 3 Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)
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Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run

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