Crossfit programming March 21st-28th

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Crossfit Programming 14th – 21st March
March 13, 2016
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Crossfit programming 29th-2nd April
March 28, 2016

Crossfit programming March 21st-28th

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Monday March 21st 2016
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WOD 16.4
13 Min AMRAP
55 Deadlift
55 Wall balls
55 Cal row
55 Hand stand push ups
Tuesday
10 mins to Establish
20 rep Max front squats
WOD 2 rounds for time:
200m Run
Toes to bar 21
Press ups 15
Pull ups 9
Wednesday
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Warm up:
Double unders
3 rounds
Hand stand hold on wall
Arch rock x 6
Skill progression:
Beat swing to Toes to bar
WOD 2 rounds for time
V-ups 10
Burpees 20
Box jumps 25
Walking lunges 30
V-ups 10
RX + HSPU
Thursday
10 Mins to build to heavy Snatch
10 Mins to build to heavy clean & Jerk
Note this is aiming for good reps no where near max as they only have 10 mins.
WOD 7 Minute Amrap
10 Pull ups
20 Press ups
30 Double unders
Friday
Open workout 16.5
Saturday
10am Class:
Focus on teaching great form and strength:
Kettlbell swings – 5 x 10
8 Mins on:
Turkish Get ups: Take class through movement.
WOD for time:
100m Run
10 Burpees
9 Knees to chest
8Burpees
7Knees to chest
6Burpees
5Knees to chest
4Burpees
3Knees to chect
2Burpees
1Knees to chest
100m run
11am Class
EMOTM x 10
1x OHS Climbing to max from bar
Josh
For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
 
 

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