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Crossfit programming 19-11-18

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Monday
Front squat
60%x3 – 5 Second Neg Rep 1&2 only
60%x3 – 5 Second Neg Rep 1&2 only
65%x3
70%x3
75%x3
75%x3

Pairs WOD – 10 mins
EMOTM 1 Partner completes :
3 Pull ups, 6 Press ups, 12 lunges
2nd Partner max double unders for time.

RX+ Chest to bars, Ring dips & Lunges
RX++ 3 Muscle ups + Lunges

Tuesday
Snatch Every 2mins
60%x2
65%x2
70%x2
75%x2
75%x2

3 Snatch Grip Push press + 1 OH squat
@40%
@50%
@60%

WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Wednesday

Warm up include skills for strength

Strict pull ups

Kipping HSPU warm up

Lunges

3 sets

Every 90 seconds  alternate movement:

4-8 HSPU kipping (RX+ strict)

4 x Archer pull ups (RX+ hold 1-4 seconds at top)

12 x Single leg squat to 20” box (RX+ still only to box but with KB)

Tabata This!
Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

Thursday

EMOTM for 10
Bar or very light
3 position clean + 1 Jerk:
Pockets + Mid thy + knee

Clean & jerk
60%x2
65%x2
70%x2
75%x2
75%x2

WOD 10-8-6-4-2
Box Jumps 30/24″
HSPU

Friday

Box Dip hold 30 seconds
30 second rest
20-30 second hold

60 seconds Dead bug – Feet down
Straight into 60 seconds feet up

A-T-I prone with 1.25kg plates
4-4-4 – 2 second hold in each position

Every 2 mins
Good mornings
4 x 6 Climbing

WOD

CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads,
10 Deadlifts,
15 Box Jumps, 24/20 in

52.5/30kg

Saturday
Deadlifts
• 5 x 5 x 70%

WOD TBA

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