Crossfit programming 8-10-18

Crossfit programming 1-10-18
September 30, 2018
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Crossfit programming 15-10-18
October 14, 2018

Crossfit programming 8-10-18

Monday
Snatch Every 2mins
60%x3
70%x3
80%x3
85%x3
80%x3
Snatch High pull  
85%x3
85%x3
 
WOD – Pairs WOD 
30 Strict pull ups
40 HSPU
50 Barbell thrusters
40 press ups
30 Pull ups (Any style)
 
Tuesday
Front squat 
60%x4
70%x4
70%x4
80%x4
80%x4
 
Grace
30 Clean & Jerk for time

Wednesday
1 set:
 Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
Strict Pull ups
4 sets every 3 mins
Handstand walk 10m / or Practice walking into wall  
1-5 Ball ups (on bar or rings)
 
WOD – 12 Minute AMRAP
5 Pull ups
10 Press ups
20 Double unders
 
Thursday
3 Clean + 1 jerk 2mins
60%
70%
80%
85%
80%
Clean High pull  
85%x3
85%x3
 
WOD
600m Run
15 KB swings Russian 24/16kg
15 Wall balls
400m Run
20 KB swings Russian
20 Wall balls 
200m Run 
30 KB swings Russian
30 Wall balls

Friday
Every 2 mins
Back squat 
60%x3
70%x3
80%x3
85%x2
Push jerk
60%x3
65%x3
70%x3
CrossFit Games Open 14.2 / 15.2
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 mins.

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