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Crossfit programming 17-06-18

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Monday

Every 2 mins

C & J 5 x 1 95%

Clean pull 3 x 2 110%

Pairs WOD 14 Minute Amrap 

Alternating in relay format 1 round each

2 Power cleans

2 Front squats

8 Bar over burpees

RX 50/30kg

RX+ 65/40kg

Tuesday

Every 2 mins

Power snatch 5 x 1 95%

Overhead squat 5 x 1

WOD 21-15-9

Handstand push ups

Pull ups

 

Wednesday

Tabata 

Handstand hold

Strict chest to bars / Muscle ups

EMOTM Alternating for 6 mins 

2 x Turkish get ups Each side

5 Strict leg raises on bar (straight legs)

WOD 15 Minute AMRAP

10 KB swings 28/20kg 

10 Box jumps

10 Ring dips

SC 20/16kg + press ups

SC Chest to bars/pull ups , box HSPU, 24/16kg

Thursday

Every 2 mins

Snatch 5 x 1 95%

Snatch pull 3 x 2 110%

WOD

Chipper 

10 shoulder press

15 Overhead squats

20 push press

25 front squats

30 push jerks

35 back squats

RX 50/30kg

Friday

Every 2mins

Power clean & jerk 5 x 1 95%

Back squat 3 x 2

WOD For time (20 mi time cap)

75 air squats

50 pull ups

20 ring dips

50 air squats

35 pull ups

15 ring dips

25 air squats 

20 pull ups

10 ring dips

SC jumping pull ups and press ups

Saturday

Saturday

Warm up 

EMOTM alternating x8

Hand stand hold

Max pull ups

Strength x 10 mins

OH lunge build to 6 rep max

11 Min amrap

6 K2C

7 Box step ups

8  Push press with bar

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