Programming for 7th-14th Spetember

Duncans olympic lifting Week 3
September 1, 2015
Olympic lifting position cycle -Week 4
September 7, 2015

Programming for 7th-14th Spetember

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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. 

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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
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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
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New member mark getting another PB 110kg back squat


 

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