fbpx
Crossfit in Cambridge

Crossfit Programming 16-07-18

Home / Articles / Crossfit Programming 16-07-18

Monday

Front squats 

Every 2 mins 

10 x 5 @ 70% + 2.5kg

WOD

For time:

22 Kettlebell Snatches,

22 Kb Oh Walking Lunges,

22 Push Up (Rings)s

16 Kettlebell Snatches,

16 Kb Oh Walking Lunges,

24/16kg

 

Tuesday 

Dead bug 

2 sets 

Over head plate walk 100m alternate with partner. 

Clean & Jerk

EMTOM for 10 mins

Mins 0-5

Hang Clean & Jerk Climbing only with quality

Mins 5-10

Clean & Jerk 

WOD

AMRAP 12 mins:
Complete as many rounds as possible in 12 mins of:
3 Snatches
6 Clean & Jerks,
9 Chest-to-bar Pull-ups
54 Double Unders
RX 60/35kg

Wednesday

EMOMT for 4 mins

20 seconds work:

Handstand Single arm holds –  shift weight and actively press shoulder

Death by ring dips 

EMOTM Add 1 rep 

Sc press ups

WOD In Pairs

3 mins pers station 1 person working at a time. Alternate every 3 mins.

Row Calories

Rest 1 Minute

Bike Calories

Rest 1 minute

Rope climbs

2 scores – Total calories

Thursday

Deadlift

Every 2 mins 10 x 5 @ 65% + 2.5kg

WOD 1

800m Run for time

 

 

 

Friday

4 Turkish get ups each side Aim for heavy reps

Snatch

EMOTM for 10 mins

Min 0-5 Hang snatch

Min 5-10

Snatch Climbing only with quality

WOD 12 Minute AMRAP

6 Pull ups

6 HSPU

12 Barball front squats

Saturday

Tabata double unders

3 Minutes – Coach box jumps then

8 Minutes alternating Handstands on wall & pull ups

Strength Cleans Coach cleans  – Build to h eavy 3

WOD: 12 Minute am rap

4 x burpees

6 x Front squat -Barbell

10 x Push press  

RX = 20/15kg 

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.