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Crossfit programming 22-10-18

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Monday

Snatch every 2 mins
60%/2
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1

Snatch high pull
90%x2
90%x2

CrossFit Games Open 16.3
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups

Tuesday

Front squats every 2 mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2

Pairs WOD 12 Minute AMRAP
12 Burpees
12 Lunge
24 Clean & press
48 Double unders

Using 2x Kettlebells
RX 16/12kg
RX+ 22.5/15kg

Wednesday

11 Minutes

Set 1 of Strict HSPU

Strict toes to bar skills
3 Minutes on floor drill
4 Minutes: 2 sets of strict movement teaching position and timings
Set 2 Strict Handstand push ups
4 Minutes: 2 sets Kipping T2B to positions
Set 3 Strict HSPU

WOD EMOTM alternating 3 rounds
Bike
Rest
Row
Rest
Run 100m
Rest

3 scores
Bike cals
Row Meters
Run Time

Thursday
Clean & jerk every 2 mins
60%/2,
70%/2,
80%/2,
85%x2,
90%x1,
85%/1,
90%x1

Open Test
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups

Friday

Back Squat
60%x2
70%x2
80%x2
(85%x3)x3

Jerk from rack
60% x 2
70% x 2
80% x 2
80% x 2

WOD 3 rounds for time
10 Press ups
10 Push Press @50% max Jerk
10 Ball thrusters
10 Ball slams

9/6kg

Saturday
Deadlifts Every 2:30mins
60%/3,
70%/3,
80%/3,
85%x2,
90%x2,
85%/2

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