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Crossfit Programming 09-07-18

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Monday

Front squats 

Every 2 mins 

10 x 5 @ 70% + 2.5kg

WOD
21-15-9 reps of:
Kettlebell Snatch (one arm – R)s 24/16kg
Kettlebell Snatch (one arm – L)s
Pull-ups

Tuesday 

Dead bug 

2 sets 

Over head plate walk 50m alternate with partner. 

Clean & Jerk

EMTOM for 10 mins

Hang clean & Jerk Climbing only with quality

WOD

DEATH BY CLEAN & JERK

With a continuously running clock perform:

1 Clean & Jerk, 60kg in the first 1 min,

2 Clean & Jerks,

3 Clean & Jerks, ……

Wednesday 

EMOMT for 4 mins

20 seconds work:

Handstand Single arm holds –  shift weight and actively press shoulder

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 3 rounds for time

50 Double unders

50 Air squats

50 push press 20/15kg

 

Thursday

Deadlift

Every 2 mins 10 x 5 @ 65% + 2.5kg

WOD

9 Minute AMRAP

12 Box jump

6 Hang clean

3 Burpees

Rx 50/30kg

 

Friday

EMOTM for 5 mins 1 x Turkish get up Climbing 

Snatch

EMOTM for 10 mins

Hang Snatch Climbing only with quality

WOD

Rango
For Time:
800m Run
50m Walking Lunges
30 Toes-to-Bars
100 Double Unders
30 Sit-ups

Saturday

Alternating tabata 

double unders & pull ups

Coach Clean & push press 

EMOTM climbing for 12 mins Power snatch

WOD: 12 Minute am rap

3 Burpees

6 KB squats                             

 9 Kettlebells swings

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