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CrossFit programming 11.3.19

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Monday 11th –> 16th March 2019

(Week 4 of the Open)

Everyone is smashing it so far, well done!!

The coaches are really proud of all the effort people are putting in and the fantastic atmosphere during the Open workouts. Keep it up team, bring on 19.4 this week!



Monday 11th March


3 Sets

6 Front squats @ 60-70%

Rest 30 seconds

9 Back squats at same weight

(Rest 2/3 mins in between sets)



12 minute AMRAP

2, 4, 6, 8, 10 etc….

Power cleans 60/40kg

Ring dips





Tuesday 12th 



8 Minute EMOM (work up to your 70% before the EMOM)

Min 1: 5 Deadlifts @ 70% (slightly more than last week)

Min 2: 10 DB/KB Single arm strict press (5 each side)



20 minute EMOM – Alternating partners each minute


Every minute 1 partner will complete:

10 Wall Ball Shots 6/9kg

5 Pull Ups

In the remaining time of the minute: AMRAP burpees

(Score is Total Burpees)





Wednesday 13th


Min 1: 7-9 strict chest to bar pull ups

Min 2: 4-8 strict HSPU (have you had enough of these yet?! 😉 )

Min 3: 15 seated leg raise over KB



3 x 3 minute AMRAP’s



In a 3 minute window, AMRAP:

10 DB box step overs 20/24” (1 x 22.5/15kg DB/KB)

12 cals or reps – bike/row/burpees


(2 Minutes rest)



In 3 minute window, AMRAP

10 DB snatch 22.5/15kg DB/KB

12 box jumps 20/24”


(2 minutes rest)



In 3 minute window, AMRAP

5 wall walks

12 air squats





Thursday 14th

Active Recovery WOD (anyone not in the Open or not doing it on Friday, feel free to go hard!)


Mobility/Prep/Fun warm up


4 Rounds for time – move well on this one and don’t rush the movements


50 DU / 100 singles

40 Walking lunges

30 Ab-mat Sit-ups

20 Renegade Row (You choose the weight, 10 each arm)

1 Rope Climb



Accumulate 3 minutes in a hollow body hold.

Every time you need to break, roll over into the ‘superman’ hold position until ready to go back into the hollow hold.


Mobility/Stretch/Cool down





Friday 15th

Open workout 19.4



Saturday 16th

Workout and Strength announced on the day


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