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Crossfit programming 2-4-18

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Monday
Bank holiday Pairs comp – Booking essential

Tuesday
Deadlift
4 x 3 x 85%

WOD
10-8-6-4-2
Pull ups
Press ups
KB Clean & press

RX 16/12kg
RX+ 20/16kg

Wednesday
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 or rope climbs.

Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on a slalom of cones and obstacles

WOD 14 minute amrap
25 Double unders
5 pull ups
4 Ring dips
3 toes to bar
2 (High) Box jumps 30/24”

Thursday

Every 2 mins

Front squats
5 x 3 (3,3,1) 3 second eccentric + 3 second isometric

Jeremy
21-15-9
OH squats
burpees

RX 42.5/27.5kg
SC 30/20kg

Friday

Warm up EMOTM for 5 mins
2 x Snatch pause deadlift

Every 2 mins climbing
Snatch high pull + Snatch

WOD FGB style
Squat Clean
Bike-cals
Rest
Rope climb
Row cals
Rest

Rx 50/30kg
Sc 40/25kg

Saturday
10am Foundation class:
6 Minutes of double unders

Teach Hollow body and then V-ups

Push press – Coach then built to 3 rep Max over 12 minutes

WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
30 Skips

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