Crossfit Programming November 16th-22nd

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Crossfit program 9th-15th October
November 8, 2015
Crossfit programming 22nd-28th November
November 22, 2015

Crossfit Programming November 16th-22nd

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12208256 427508694111706 326744905459833529 n

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Saturday
20 minutes of alternating:
6 Handstand push ups (odd minute)
6 Pull ups – Strict (even minutes)
 
WOD
Power Clean 50
Box step up 40
Front squat 30
Box step up 20
Push press 10
50/30kg
 
Friday
Squat
Work up to a 1RM  Back Squat
 
WOD
ECC Qualifier WOD 5 (Adjusted)
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean 60/40kg
RX+ Hand stand push ups instead of press ups and 90% of 1rm clean.
 
Thursday
 
1. Snatch
A. Work up to a heavy Snatch
2. Squat
Work up to a heavy set of 3 Front Squats
3. Conditioning
5 RFT:
12 Hang Power Snatch, 40/25kg
15 Pull ups
Rx+ chest to bar pull ups
 
Wednesday
Warm up

Kipping pull up progressions
3 rounds for quality not time:
– 10 Pistol squats
– 10 Superman rocks
– 10 Candlestick to squat – 10 V-ups
WOD
20 rounds alternating every minute
first 10 minutes
20 seconds row
press ups for score
Second 10 minutes
20 seconds of double unders
Lunges for score
 
Our gymnastics class

Our gymnastics class

Tuesday
Gymnastics (every 2 mins)
4 sets of 60% of your best set of one of the following skills:
Kipping pull ups
Chest to bars
Muscle ups
 
 
Climbing Bear complex:
EMOTM for 10 minutes
 
WOD
21-15-9
Air squats
Toes to bar
 
 
Monday
Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from the rack
WOD
1. Conditioning:
7 RFT:
7 Power cleans, 40/25
7 Thrusters,
7 bar-facing burpees
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