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.
![11987164_410546939141215_1046648444586971439_n](http://www.crossfitstagsanddoes.co.uk/wpdev/wp-content/uploads/2015/09/11987164_410546939141215_1046648444586971439_n.jpg)
Debbie, Mike and Mark after the team WOD
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
![11935076_410000779195831_7236143636094434109_n](http://www.crossfitstagsanddoes.co.uk/wpdev/wp-content/uploads/2015/09/11935076_410000779195831_7236143636094434109_n.png)
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
![11990576_410205925841983_7120308842170836193_n](http://www.crossfitstagsanddoes.co.uk/wpdev/wp-content/uploads/2015/09/11990576_410205925841983_7120308842170836193_n.jpg)
New member mark getting another PB 110kg back squat