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

Crossfit programming 11-06-18

Home / Articles / Crossfit programming 11-06-18

Monday

Every 2 mins

C & J 5 x 1 90%

Clean pull 3 x 3 105%

Pairs WOD adaption “The Chief” 

Alternating in relay format 6 rounds 3 rounds each.

3 min AMRAP each alternating.

3 power cleans 60/40

6 press ups

9 air squats

Tuesday

Every 2 mins

Power snatch 5 x 1 90%

Overhead squat 5 x 1

WOD 5 rounds for time

30 Double unders 

6 Pull ups

RX+ weight vest

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 “Nate” 

As many rounds as possible in 20 mins

2 Muscle ups

4 HSPU

8 KB swings 28/24kg

SC Chest to bars/pull ups , box HSPU, 24/16kg

Thursday

Every 2 mins

Snatch 5 x 1 90%

Snatch pull 3 x 3 105%

WOD 3 rounds for time

KB Clean 12

KB Lunge 12

KB Press 12

Run 200m

(12 = 6 each side)

RX16/12lg

RX+22/15kg dumbbell 

Friday

Every 2mins

Power clean & jerk 5 x 1 90%

Back squat 3 x 3

Hope

3 rounds Fight gone bad format (60 sec per station)

Burpees

power snatch 35/25kg 

Box jump

thruster 35/25kg

chest to bar

rest

 

Saturday

9:45am class

6 Minutes of double unders 

Wall walks – Handstand

Push press – Coach then Every 90 seconds climbing for 3 reps

WOD – 9 Min amrap

3 Pull ups

6 KB Lunges, 12 KB swings 

100m run

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