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Crossfit programming 19-3-18

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8 rounds climbing Every 2 mins

2 x Power snatch + OH squats

PARIS WOD Tabata – 12mins
Partners alternate 20 seconds only one person working at a time

Press ups
Pull ups


Warm up
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric

EMOTM for 12 Mins climbing
Clean + front squat

Another great bench mark WOD
Try and RX this one to get an accurate fitness score on BTWB

WOD Dirty thirty

For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double-Unders

Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength

Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on 360 turn

WOD for score 3 rounds (18 mins)
60 seconds on 60 seconds off
Row cals
Bike cals
Rope climbs

Scaled rope climb is from laying flat on floor to standing


Every 2 mins

Front squats
6 x 5 (5 second) Isometric Front squats climbing

WOD 4 rounds
24 Double unders
12 Back rack Lunge
6 Push press

RX 40/25kg
RX+ 50/30kg
SC 30/20kg



Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5

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