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CrossFit programming (New cycle) 7th December 2010 – Week 1
December 6, 2020
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CrossFit programming 21.12.20
December 20, 2020

CrossFit programming Week 2 – 14.12.20

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Week 2 – CrossFit Open build

14.12.20 


Overview for this week:

Monday: Tempo front squat / Lower

Tuesday: Snatch

Wednesday: Gymnastics – Press

Thursday: Clean / ‘Elizabeth’

Friday: Aerobic conditioning

Saturday: FBB / Pairs WOD

MONDAY 14th DECEMBER

STRENGTH:

Tempo Front squat + S.Leg jump

(5 single leg max height vertical jumps after each set on each leg)

10 reps @ 60%

8 reps @ 70%

6 reps @ 75%

15-20 reps @ 50%

Tempo: 20×1

Rest 2 mins 


WOD:

18 min ascending ladder 

(4,6,8,10,12….)

4 DB box step overs 

4 Single arm push press

4 Ab mat sit ups

TUESDAY 15th 

STRENGTH:

Snatch

Every 45s x 6 (4.5 mins) – 1 snatch @ 65%

Rest as needed

Every 45s x 6 (4.5 mins) – 1 snatch @ 75%

Rest as needed

Every 45s x 6 (4.5 mins) – 1 snatch @ 80%

(Power or full)


WOD:

For Time – 

21-18-15-12-9

Power snatch 35/25kg 

Burpee over bar

Air squats 

WEDNESDAY 16th

STRENGTH/SKILL:

Gymnastics – Push

5 sets.

1-5 Dead stop strict HSPU (1-2 secs at the bottom)

1-5 Strict HSPU

1-10 Kipping HSPU

Rest 90 – 120 secs 


WOD:

AMRAP 1 

(8 mins)

Buy in:

30 T2B / T2KB

In remaining time AMRAP…

30 DU

20 USA KB swings

1 Wall walk


REST 3 MINS


AMRAP 2

(8 mins)

Buy in:

30 HSPU 

In remaining time AMRAP…

30 Single arm DB hang power cleans

20 Jumping lunges 

1 Wall walk 

THURSDAY 17th

STRENGTH:

Cleans

Every 45s x 6 (4.5 mins) – 1 Clean @ 65%

Every 45s x 6 (4.5 mins) – 1 Clean @ 75%

Every 45s x 6 (4.5 mins) – 1 Clean @ 80%

(Power or full)


WOD:

‘Elizabeth’

For time-

21-15-9

Cleans 60/42.5kg

Ring dips

FRIDAY 18th 

Aerobic / Endurance 

WOD:

35 min AMRAP

500m row / 400m run / 30/21 cal bike 

40 DB snatch 22.5/15kg 

30 Box jumps

20 Pull ups / Ring rows 

10 Thrusters 20/15kg 

SATURDAY 19th 

STRENGTH:

Functional Body Building 

3 Tri-Sets (Rest 60-90 seconds after each set) 

Supinated Strict pull ups / ring rows 8-10 reps @ tempo 2020 

Single arm DB overhead lunge 8-10 each arm @ heavy weight

KB Turkish sit ups 6-8 reps each side


PAIRS WOD

‘When Angie met Karen’ 

In pairs, split work however: 

For time: 

150 wall balls 

100 pull ups 

100 push ups 

100 sit ups 

100 air squats 

Time cap: 25 minutes 

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