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Crossfit in Cambridge

Crossfit Programming 16-12-18

Home / Articles / Crossfit Programming 16-12-18

Monday

Front squat 

60%x3 3 second pause at bottom

70%x2 3 second pause at bottom

70%x4

80%x4

80%x4

WOD Pairs WOD

20 Minutes – Relay format 

1 partner must complete a full round before switching.  

40 Double unders 

20 Dumbbell deadlifts

15 Dumbbell cleans 

10 Dumbbell press

 

Tuesday

Snatch Every 2mins

60%x3

70%x3

80%x3

85%x3

80%x3

Snatch push Press + OH squat + Snatch balance

50%

60%

70%

WOD 6 rounds for time

5 Clean   

10 Box jumps

RX 60/35kg

RX+ 80/45kg

Wednesday

Over head mobility

On a running clock

Min1 3 Wall walks

Min 2 30 seconds Handstand hold on Wall

Min 3 12 x Handstand Shoulder taps

Min 4 2 wall walks + 20 second hold

Min 5 2 Handstand walks + 8 shoulder taps

Rest 3 mins

On a running clock (30 second work: 30 rest)

Min1 Strict Chest to bar

Min 2 Ring dips/box dips

Min 3 Hollow body rock

Min 4 Strict Chest to bar

Min 5 Ring dips/box dips

Min 6 Hollow body rock

 

WOD 25 Minute Time cap

Run 600m 

Rest 60 seconds

30 Burpees

Rest 60 seconds

50 Wall balls

Rest 60 seconds

5 Rounds: 

5 Pull ups 

10 Press ups

20 Jump squats 

RX+ Pull ups = Chest to bars

 

Thursday

EMOTM 10 Minute

3 position clean, Pockets, Mid thy, Knee 

3 Clean + 1 jerk 2mins

60%

70%

80%

85%

80%

 

WOD 5 Rounds for time

5 Deadlift 

5 Hang Cleans 

5 Front squats

5 Strict pull ups

RX 50/30kg

Friday 

THE “12 Days of Christmas WOD”

Its a great wod done to the style of the song. Christmas outfits are encouraged.

 

Saturday 

• Week 5: 5 x 5 x 75%

WOD TBA

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