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Duncan 07711534975 | duncan@crossfitstagsanddoes.co.uk Crossfit in Cambridge

Crossfit Programming 6-8-18

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Monday

Front squats 

Every 2 mins 

10 x 2 @ 80% 

WOD – Partner WOD

For time one partner working at a time:

52 Dumbbell/Kb Snatches 20/16kg

52 Dumbbell/Kb Front Squats (2x 20/16kg)

52 Dumbbell/Kb Clean & Jerks (2x 20/16kg)

52 Pull ups must also be completed – At any point and partners can work at same time on pull ups/dumbells.

 

Tuesday

Snatch

EMOTM for 12 mins

Min 0-4 Pockets Hang snatch

Min 4-12

Snatch Climbing only with quality

7 RFT: Double Unders and Snatches

7 rounds for time of:

35 Double Unders

1 Snatch, pick load

Make one snatch attempt per round. Do not count missed reps.

2 scores – time & weight

Wednesday

2 sets 90 second rest

4 Handstand Shrugs + 4 Handstand shoulder taps 

Death by muscle ups/ C2B & ring dips  

Minute 1 = 1 muscle up or 1 C2B & 1 ring dip 

or 1 Pull up + 1 press up

EMOTM + 1 rep.

 

WOD

For time:

21 Kettlebell Swings 

21 Burpees 

200m Run 

15 Kettlebell Swings 

15 Burpees 

200 Runs 

9 Kettlebell Swings 

9 Burpees 

200m Run 

Kettlebells must be carried during each 200m Run.

Thursday

Deadlift

Every 2 mins 10 x 2 @ 75%

WOD

Partner: Karen

10 rounds for time of:

15 Wall Balls, 20 lbs

 

Optional second WOD – rest between wods

50 Assault bike cals for time

 

Friday

Bird dog – holds

2 sets 

Farmers carry 100m alternate with partner

Clean & Jerk EMOTM for 12

Mins 0-4

Tall Clean & Jerk Climbing only with quality

Mins 4-12

Clean & Jerk

WOD

AMRAP 12 mins:

Complete as many rounds as possible in 12 mins of:

2 C2B & 2 Ring dips

2 Squat Clean & Jerks 60/40

10 Burpee Box Jump Overs

SC 2 pull ups & 2 press ups 50/30kg

RX + 2 Muscle-ups 80/50kg

Saturday

Warm up 

EMOTM alternating x10

Hand stand hold

Max pull ups

Strength x 10 mins

OH lunge build to 6 rep max

11 Min amrap

5 Box jumps

5 Push press 40/25kg

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