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Crossfit programming 02-7-18

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Monday

Front squats 

Every 2 mins 

10 x 5 @ 70%

Pairs WOD

Badger

3 rounds for time of:

30 Squat Cleans,42.5/30kg

30 Pull-ups Run

800 m (400m each and can run together)

 

Tuesday

Warm up 

Dead bug 

3 sets 

Over head plate walk length of gym & back alternate with partner. 

Clean & Jerk

EMTOM for 10 mins

Hang clean & Jerk – Climbing only with quality

WOD 9 Minute AMRAP

30 Double unders

15 Wall balls

30 Sit ups

Wednesday 

Handstand Hold 3 x 30 seconds

Every 2 mins for 8 mins

RX+ 1 Muscle up + Max Ring dips

RX 2 Chest to bars + Max ring dips

SC 2 Pull ups + Max press ups

 

WOD For time

25/20 cal row

25/20 Cal bike

25 Alternating lunges

200m run

25 Alternating lunges (12/16kg)

200m run

 

Thursday

Deadlift

Every 2 mins 10 x 5 @ 65%

3 rounds for time of:

10 One Arm Kb Or Db Snatches 24/16kg

Overhead Walking Lunge With Plate, 20/15kg, 50 ft

Friday

Snatch

EMOTM for 10 mins

Hang Snatch Climbing only with quality

Hermann:

For Time: 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Burpee

Wall Ball (20#/14)

Ring Dip

Box Jump (24”/20”)

*In between every round, 50m walking lunge with 45#/25#.

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