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Crossfit programming 1-10-18

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Monday

Snatch Every 2mins

Power 60%x3

Power 65%x3

Power 70%x3

Full 65%x3

Full 70%x2

Full 80%x2

Snatch extensions  

85%x3

85%x3

WOD

Paris WOD 12 minute amrap

1 Rope climb

4 Ring dips

4 Burpees

9 Box jumps 

 

Tuesday

Front squat 

60%x4

70%x4

70%x4

80%x3

80%x3

WOD 6 rounds for time

2 x Power cleans @ 75% 

12 KB Lunges 20/16kg 

100m run

 

Wednesday

2 sets Every 3 mins 

Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs

Max l-sit pull ups

3 sets every 3 mins

Handstand walk 10m / or Practice walking into wall  

1-5 Ball ups (on bar or rings)

Ball ups video:


CrossFit Games Open 12.4 / 13.3

PAIRS WOD

As many reps in 12 mins as you can of:

150 Wall Balls

90 Double Unders

30 Muscle-ups

RX+ on your won

Thursday

3 Clean + 1 jerk 2mins

60%

70%

70%

80%

80%

Clean extensions  

85%x3

85%x3

WOD

8-7-6-4-3-2-1

Power clean @ 50%

Bar over burpees

 

Friday

Every 2 mins

Back squat 

60%x4

70%x4

70%x4

80%x4

Push jerk

60%x3

65%x3

70%x3

WOD

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

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