Crossfit Programming – Christmas week!

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Crossfit programming December 14-20th
December 13, 2015
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Crossfit programming 4th Jan – 10th Jan 2016
January 3, 2016

Crossfit Programming – Christmas week!

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Thursday 31st December
New years eve Pairs competetion.
Wednesday 30th December
6pm class only
For 10 mins – Every 2 minutes
Max effort unbroken C2B pull ups
WOD: 8 minute amrap
5 GTOH
10 Deadlift
15 box jumps
Rest 3 mins
35 toes to bar for time
 
Tuesday -29th
6pm class
Deadlift
20 minutes to build to a heavy double
WOD
5 rounds
3 OH squats 50/30kg
5 Pull ups
7 Toes to bar
9 Press ups
RX+ 60/35kg
 
Monday Bank holiday -28th:
Christmas competition. Organised and run by Will Stacey, Duncan & Pawel.
3 wods.
10:30am-12:30am
Sunday
Closed
Boxing day 
Open gym 10:30-11:30
Friday Christmas day 
Closed
Thursday:
Open gym 10:30-11:30
Wed  (Christmas eve eve) Last day of regular class timetable. 
Its back – Last years Xmas wod. Everyone oddly liked this one last year so we are going to redo it.
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Tuesday
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
NOTE: Remember that there is a difference between “Heavy” and”Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.
Open workout 14.1
MEN
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75lb (35kg) power snatches, 15 reps
WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-kb (25kg) power snatches, 15 reps
Scaled: 90 singles & 20/15kg
 
Monday
Clean High pull x 2 EMOTM for 8 mins
Jerk from Rack x 3 EMOTM for 8 mins Climbing
2. Conditioning
Teams of 2:
2 Rounds for time of:
40 Clean & press 50kg/30kg
40 TTB
20 Over head squats 50/30kg
20 C2B pull ups
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