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

Crossfit programming 01/05/18

Home / Articles / Crossfit programming 01/05/18

Monday

C & J 5 x 3 @ 80%

Clean pull 4 x 3 @100%

 

WOD 11 Minute amrap

200m Run

14 Chest to bars

8 HSPU

SC press ups & pull ups

 

Tuesday

Power snatch 5 x 3  @ 80%PS 

Overhead squat 3 x 3 

 

WOD 5 rounds for time

12 Box jumps

12 KB snatch

RX 16/12kg

RX+ 22/15kg dumbbells 

 

Wednesday

Warm up 

EMOTM for 12 mins alternating through movements.

1 x Turkish get ups Each side

1 negative Pull ups/ muscle ups

15 second L-sit holds

30 handstand hold

WOD

5 rounds for time

12 wallballs

12 toes to bar

Thursday

Snatch 5 x 3 @ 80%

Snatch pull 4 x 3 @ 100%

WOD

“SQT”

3 rounds for time 

10 Ground to overhead 40/25kg

2 x 100m Shuttle

 

Friday

Power clean & jerk 5 x 3 @80% PC

Back squat 3 x 3

WOD

For time

20 thrusters

20 sumo deadlift high pulls

20 push jerks

20 overhead squats

20 Front squats

At the start of each minute 4 burpees

RX 40/25kg

Saturday

Warm up 

Tabata -alternating

double unders

pull ups

Strength Cleans Coach cleans  – Build to heavy 3

WOD: 12 Minute am rap

4 x burpees

6 x Front squat -Barbell

10 x Push press  

RX = 20/15kg 

RX + 40/25kg

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.