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

Crossfit programming 13-8-18

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Monday

1 x max effort strict pull ups

Front squats every 2 mins

60%/3,

70%/3,

80%/3,

85%x2,

90%x2,

85%/2

WOD 2 rounds 

Run, 200 m

20 Pull-ups

20 Sit ups

Run, 200 m

20 Push-ups

20 Air squats

Run, 200 m

Tuesday

Warm up core

Overhead plate carry – 2 x length of gym

Clean & jerk every 2 mins

60%/2

70%/2,

80%/2,

85%x2,

90%x1,

85%/1,

90%x1

As many reps as possible in 20 mins of:

–Full Bear Complex–

(If you drop weight during round – start over)

1 Power Clean 95 lbs

1 Front Squat 95 lbs

1 Push Press 95 lbs

1 Back Squat 95 lbs

1 Push Press 95 lbs

Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.

Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Post total reps.

Wednesday

5 mins coaching rope climbs

EMOTM alternating for 10 mins 

1 x Rope climb

Legless RX+

Max effort Ring dips/press ups

3 RFT: Double Unders, Box Jumps and Kettlebell Swings

3 rounds for time of:

40 Double Unders

30 Box Jumps, 24/20 in

20 Kettlebell Swings, 1.5/1 pood

RX+ 5 rounds

Thursday

Deadlifts Every 2:30mins

60%/3,

70%/3,

80%/3,

85%x2,

90%x2,

85%/2

10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:

1 Clean & Jerk 60/40kg

5 Pull-ups

10 Push-ups

15 Squats

Friday

1 x Max effort ring dips

1 x Max effort strict chin ups

Snatch every 2 mins

60%/2,

70%/2,

80%/2,

85%x2,

90%x1,

85%/1,

90%x1

10 rounds for time of:

3 Snatches 60/40kg

15 Wall Balls, 20/14 lbs

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