Crossfit programming 13-11-17 | Crossfit GYM

Crossfit programming 13-11-17

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Crossfit Programming 6-11-17
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November 19, 2017

Crossfit programming 13-11-17

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da5bf0 40bc74f036f744318af67d36a8263bad

Benchmark week:
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This week we will be testing some of the crossfit benchmark wods, benchmark WODs are a fantastic way to see how you have improved as an athletes.
Mondays
Benchmark WOD
Coaching:
15 Minute warm up. Focus on good form and technique.
Focus on setting athletes up to share bars as this will help them to focus on form.
Linda 10/9/8/7/6/5/4/3/2/1 – 40 min time cap
RX
Deadlift body weight
Press ups
Clean 1/2 Body weight
RX+
Deadlift 1 & 1/2 BW
Floor press / bench press Body weight
Clean 3/4 Body weight
Tuesday
EMOTM alternating for 16 mins
6 x OH Squats Climbing
10 x leg raise to l-sit on rings or box
WOD
Benchmark WOD ANNIE
50-40-30-20-10
Double unders
Sit ups
(Sit ups – must touch toes and floor above head)
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Wednesday
Press & Pull
Skills Handstand & Muscle ups
wk1 9 mins alternating
Band HS hold, Handstand free stand, 20 stiff leg hops
Bench mark wod:
Cindy
As many rounds as possible – 20 min AMRAP
5 Pull ups
10 Press ups
15 Air squats
RX+ 28/20kg & muscle ups
Thursdays
Deadlifts
• Week 7: 5 x 1 x 85%
WOD – Pairs
4 rounds each in relay format.
20 Wallballs
20 Kettlebell swings
20 Box jumps
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Fridays
Every 2 mins for 20 mins
Complex @ 50% of 1rm Snatch
1 x Pockets snatch + High hang + Knee
6 Bar facing burpees
WOD 5 rounds for time
100m run
6 Pull ups
6 HSPU
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap 10 double unders
10 Box step ups
10 Push press with bar

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