Crossfit programming Feb 15th-23rd

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Crossfit programming 8th Feb-14th Feb
February 7, 2016
Massage Therapist room for hire at busy gym
February 17, 2016

Crossfit programming Feb 15th-23rd

Its the final week in our current strength set. As its the Crossfit open in 2 weeks so we will be focusing on getting you competition fit after this.

Our foundation Class

Our foundation Class


Monday
Clean & Jerk 5 x 1
WOD
9-6-3
Snatch
Toes to bar
Once complete:
9-6-3
Thrusters
Burpees
Once complete:
9-6-3
Shoulder to overhead
Pull ups/chest to bar pull ups
Rx 40/25kg
RX+50/30kg
 
Tuesday
5 x 5 Front squats
3 x 5 strict press
4 Min amrap – 2 mins rest – Then 4 min amrap
5 Barbell burpees
10 Cleans
20 Double unders
Rx 50/30kg
Rx+60/35kg
 
Wednesday
3 x Max effort Hand stand hold
3 x Max effort ring dip hold
5 x Bridge ups in between each set above.
 
Butterfly pull ups – Coaching Basics through to full movements
 
WOD
12 min amrap
3-6-9-12-15-18-21-24
Toes to bar
Press ups / HSPU
Box jumps
Roberta and Madison are back at the box!

Roberta and Madison are back at the box!


Thursday  
Snatch 5 x 1 Across
WOD
6 rounds
Pull ups 7
Step ups 14
RX+ chest to bar pull ups
 
Friday
Strength
5 x 5 Deadlifts
3 x 5 Push press
WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled:
7 Pull ups
7 ring dips/press ups
50 wall-ball shots
100 double-unders or 200 singles
Saturday
EMOTM for 12 mins Climbing
Split Jerk from rack
“Hammer“
Five rounds, each for time, of:
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
60/35kg RX
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
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