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Crossfit Programming 14-5-18

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Monday

Warm up 

squats with bar

5-5-1 Ecccentric, isometric concentric 

Clean warm up EMOTM for 5 mins

Jerk skills – 3 Split Jerk strict  Press + 2 Jerk balance

Every 2 mins  for 8 mins

Climbing 

2 Clean + 1 Jerk

Every 2 mins for 6 mins

1 x Clean & Jerk

Pairs WOD Using 2 kettlebells on all movements

60 KB cleans & press 16/12kg

50 Box jumps

40 KB Goblet squats

30 Box jumps

20 KB thrusters

10 Box jumps

 

Tuesday

20 mins to find new 1rm deadlift

WOD

Nicole 20 min amrap

400m run

Max rep pull ups

Wednesday

Coach l-sits & 

EMOTM for 15 mins alternating

5 x L-sit Leg raises with 1 second hold

Rest

2 x Negative bar muscle ups 3 second (pull ups scaled)

WOD 

120 double unders

30 press ups

60 wallballs

30 press ups

Run 600m Med ball

Run 600m 

 

Thursday

Warm up 

EMOTM for 5 mins

Snatch pause deadlift

Every 2 mins for 8 mins

Snatch high pull + snatch

Every 2 mins for 8 mins 

1 x Snatch 

WOD 12 Minute AMRAP

5 Chest to bars

5 HSPU

10 Bar thrusters

Friday

Back Rack Lunge warm up

3 sets climbing 

5 x 5 Back squat

5 rounds for time

10 power cleans 60kg

5 front squats

5 toes to bar

 

 

Saturday

Warm up 

EMOTM alternating x10

Hand stand hold

Max pull ups

Strength x 10 mins

Back rack Lunge to 6 rep max

11 Min amrap

10 Box jumps/ step ups

5 Push press 20/30kg

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