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Crossfit Programming 10-12-18

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Monday

Front squat

60%x 3 5 second negative

70%x4

70%x4

80%x3

85%x2

Partner WOD

14 Minute AMRAP

10 Pull ups

10 Toes to bar

30 Wall balls

Tuesday

Snatch Every 2mins

60%x2

70%x2

80%x2

85%x2

85%x2

3 Snatch push press + 1 OH squat

45%

55%

65%

WOD

3 rounds for time of:

25 Dumbbell Push Jerks,

50 Double Unders

25 Dumbbell Box Step-ups,

50 Double Unders

RX 16/12kg

RX+ 22.5/15kg

Wednesday

Every 3 mins for 12 mins

4x HSPU Deficit HSPU

4 x Archer pull ups with 4 second hold

12 x Single leg squat to 20” box (RX+ still only to box but with KB)

 

WOD 6 rounds for time – 18 Minute time cap

12 Box Jumps

10 Air squats

8 Tuck ups

6 Press ups

4 Chest to bars

RX+ Swap press ups for HSPU & 2 Muscle ups for 4 chest to bars.

Thursday

EMOTM 10 Minute

3 position clean, Pockets, Mid thy, Knee

3 Clean + 1 jerk 2mins

60%

70%

70%

80%

80%

WOD

21 Thrusters

21 burpees

60 second rest

15 thrusters

15 burpees

60 seconds rest

9 Thrusters

9 Burpees

RX 40/25kg

Friday

Box Dip holds 3 seconds

10 reps – rest 30 seconds

rest 30 seconds

repeat

 

60 seconds Dead bug – Feet down

Straight into 60 seconds feet up

A-T-I prone with 1.25kg plates

10-10-10 – 1 second hold in each position

Good Morning

4x 3 (3 seconds down + 1 second up)

CrossFit Games Open 15.1

Complete as many rounds as possible in 9 mins of:

15 Toes-to-bars

10 Deadlifts, 115/75 lbs

5 Snatches, 115/75 lbs

 

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