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CrossFit programming 15.4.19 (week 3/12)

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Week 3/12 

12 week block – 3 weeks on, 1 week deload x 3. 

 

 

MONDAY 15th APRIL 

OLYMPIC LIFTING: 

A. Snatch skill warm up 

B. Power Snatch + Hang snatch (knee) 5 x 1+1 @ 70%x3 75%x2  

C. Snatch grip segmented deadlifts (3 pauses) 3 x 3 @ 90% 

 —————————————

WOD: 

21-15-9 for time:

Overhead squats 50/35kg 

T2B 

 

 

 

 

TUESDAY 16th APRIL 

STRENGTH: 

4 sets 

Back squats 3 x 8 reps at tempo 30X1 (Aim to go slightly heavier than last week if you can.) 

1 x AMRAP @ Same weight tempo 30X1. Go to technical failure, stop as soon as form goes. Must stay with the tempo! 

 —————————-

WOD: 

3 Rounds for time 

40 med ball cleans 9/6kg 

800m run 

 

 

 

 

WEDNESDAY 17th APRIL 

GYMNASTICS STRENGTH: 

EMOM 12 

Min 1: (Push) 2-4 wall walks 

Min 2: (Pull) 2-5 Perfect Strict pull ups (Bands can be used) 

Min 3: (Midline) Hip flexor raises x 15 

 ——————————

PARTNER WOD: 

For time: 

40 Push ups 

50 Box jumps 24/20 

70 American KB swings 24/16kg 

100 DU 

70 Down/Ups 

50 Box jumps 

40 Jumping Air squats 

 

Split work between partners, only 1 person working at a time. 

 

 

 

 

THURSDAY 18th APRIL 

OLYMPIC LIFTING: 

A. Clean skill warm up 

B. Power clean + Hang clean (knee) 5 x 1+1 @ 70%x3 75%x2 

C. Clean grip segmented deadlifts (3 pauses) 3 x 3 @ 90% 

 ——————————-

WOD: 

E2MOM – 18 minutes (Score is total burpees).

Scale the movements/weights if needed so you can get it done with at least 30 seconds for the burpees on EVERY round. PACE this and don’t go out too hot on the burpees as it’s a long 18 minutes with NO rest. 

 

Min 0-2: 10 Power cleans 60/40kg + Max burpees 

Min 2-4: 15 Pull ups + Max burpees 

Min 4-6: 20 wall balls + Max burpees 

x3 

 

 

 

 

FRIDAY 19th APRIL 

Easter Friday in house competition 

 

SATURDAY 20th APRIL 

TBA 

 

SUNDAY 21ST APRIL 

Easter Sunday closed 

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