Crossfit programming December 14-20th

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Crossfit programming 7-13th December
December 7, 2015
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Crossfit Programming – Christmas week!
December 20, 2015

Crossfit programming December 14-20th

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New members posing

New members posing


Saturday
5 x 5 Deadlift – 1:30 rest between sets
Hero WOD
“Josh”
For time
Overhead squat, 21 reps
42 Pull-ups
Overhead squat, 15 reps
30 Pull-ups
Overhead squat, 9 reps
18 Pull-ups
RX 42.5/25kg
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
Friday
1. Snatch
work up to a heavy single from the low hang
2. Snatch
EMOMx5: 5 TnG Squat Snatches, across
WOD
AMRAP 20 of:
1 front squat
1 Strict pull up
2 front squats
2 strict pull ups
Continue as far as possible
RX 50/30kg
RX+65/40kg & Muscle up
Thursday
Strength
8 x 1 Clean high pulls climbing
8 x 1 x Clean & Jerk climbing to 80-90%
WOD
Open WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
RX 50kg/30
RX+60/40kg
Wednesday
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Hand stand push up progressions.
Muscle ups strength skills.
 
For quality wod
1-2-3-4-5-4-3-2-1 Hand stand push ups
1 x strict Muscle up between sets.
Cash out 25 Alligator rolls with 2 second pause.
WOD 3 & 4
2 mins max effort burpees
2 mins max effort double undress
 
Tuesday
Climbing strength
3 reps EMOTM add 5 kg until you have to move to next exercise
1)Strict press
2)Push press
3)Push jerk
4)Front squat
5)Deadlift
 
WOD
50 Thrusters 20/15kg
30 Pull ups
20 Box jumps
10 Burpees
RX+40/20
 
 
Monday
Strength
Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground
WOD
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean 50/30kg
15 Burpees
20 Kettlebell Swings, 24/16
25 Wallball Shots, 20/14
3 Minute Rest
RX+ 60/40kg & add 3 Muslce ups after wall shots
Rich Adam & Mike post fight gone bad. 412,326 & 353 great scores

Rich Adam & Mike post fight gone bad. 412,326 & 353 great scores

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