This weeks programming at Crossfit stags and does. This is likely to change this week as we will be adapting the crossfit team wods to fit in our classes. 

Saturday 
10 rounds climbing Snatch complex:
Every 90 seconds
Power snatch
OH Squat
Snatch balance
WOD
5 Rounds:
8 CTB PU
400m Run
 
Rx + 15 CTB
Friday
Giant set Working constantly
35 V-ups Strict
30 HSPU or 10 wall walks with 5 second hold
25 Archer pull ups
20 back extensions
Squat
EMOMx10: 1 Back Squat, across
WOD
AMRAP 10:
10 SDHP, 115/80
10 Lateral BB Burpees
 
Thursday
Gymnastics
5 sets Max toes to bar
Working every second minute.
1. Strength
5×5 unbroken Hang Power Clean
2. Conditioning
ARMAP 10:
6 Power Cleans, 155/105
12 Box Jumps, 24/20
Wednesday

15 minutes focusing on kipping or butterfly skills
Gymnastics
5×8-12 unbroken Kipping HSPU, rest as needed between sets
Team WOD TBA
 
Tuesday
2. Strength
10 mins to build to Deadlift 5 rep heavy
10 mins to build to Push Press, 5 rep heavy
1. Conditioning
EMOMx20:
Odd: 5 C2B + 10 Push ups + 15 Squats
Even: 15 Burpees
Monday
1. Snatch
1RM
2. Clean Jerk
1RM
3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood