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Crossfit programming 15-10-18

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Monday

Snatch Every 2mins

60%x2

70%x2

75%x2

80%x2

85%x2

90%x1

Snatch high pull  

85%x4

85%x4

WOD 12 Minute amrap

6 OH Squats @ 60% Snatch 1 RM

4 Chest to bars

24 Double unders

Tuesday

Front squat 

60%x2

70%x2

80%x2

85%x2

90%x2

90%x2

WOD 3 rounds for time

16 KB Snatch

16 KB Lunge

16 Box Jump

RX 16/12kg

RX +22.5/15kg dumbbell 

Wednesday

4 sets Every Minute on the Minute alternating:

3-6 reps Strict Pull ups  – Min 1

3-6 Strict HSPU – Min 2

15 second L-sit hold on bar Min 3

Min 4 Rest

WOD -Pairs 5 rounds for time

2 Rope climb

16 Burpee to a 6 inch target

32 Ball slams 9/6kg

Thursday

Clean + jerk 2mins

60%x2

70%x2

75%x2

80%x2

85%x2

90%x1

Clean High pull  

85%x4

85%x4

WOD

CrossFit Games Open 13.4

As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

12 Clean & Jerks, 135/95 lbs

12 Toes To Bars

15 Clean & Jerks, 135/95 lbs

15 Toes To Bars

18 Clean & Jerks, 135/95 lbs

18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

Friday

Every 2 mins

Back squat 

60%x4

70%x4

80%x4

85%x2

80%x4

Push jerk

60%x2

70%x2

75%x2

Annie 50-40-30-20-10

Double unders 

Sit up

Saturday

Deadlift

6 @ 50%

4 @ 60%

4 @ 70%

4 @ 70%

4 @ 70%

4 @ 70%

WOD TBA

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