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Crossfit programming 12-11-18

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Monday 

Snatch 1 rm – Competition style

15 Minute Warm up – building weights.

Followed by 4 lifts – Aiming to hit your new 1RM

Coach knees to elbows

WOD  11 Minute amrap

6 Knees to elbows

8 Press ups

10 Box jumps

Tuesday

20 Mins to build to new 1RM Front squat

WOD in Pairs

60 Box step ups

50 KB Snatch

40 Ball slams 9/6kg

30 Burpees

20 Jumps squats

Wednesday 

Warm up include skills for strength

Strict pull ups

Kipping HSPU warm up

Lunges

3 sets

Every 90 seconds  

4-8 HSPU kipping (RX+ strict)

4 x Archer pull ups (RX+ hold 1-4 seconds at top)

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

WOD In Pairs 3 rounds

Box Jump 30”/24” – 60 seconds

Row Cals- 50 Seconds 

10 seconds changeover

Bike Cals- 50 seconds

Rest 3:10 mins

Coaches note (Start first pair on Box, second pair follow on 60 seconds later, 3rd pair 60 seconds later etc…)

Thursday

Clean & jerk 1 rm – Competition style

15 Minute Warm up – building weights.

Followed by 4 lifts – Aiming to hit your new 1RM

WOD 8 minute amrap

10 Air squats

10 Power cleans @40%

10 Push jerk @40%

FRIDAY

20 Mins to find 

1 RM back squat

For time

30 double unders

15 HSPU

30 Double unders

45 Wallballs

30 Double unders

15 Chest to bars

30 double unders

RX+ Bar Muscle ups instead of chest to bars

 

Saturday

8 x 2 Power snatch

WOD

TB

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