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Crossfit programming 21-05-18

Home / Articles / Crossfit programming 21-05-18

 

Monday

Warm up 

squats with bar

5-5-1 Ecccentric, isometric concentric 

Clean warm up EMOTM for 5 mins (2 second pause in split position)

Jerk skills – 2 Split Jerk strict  Press + 1 Jerk balance + 1 Jerk

Every 2 mins  for 6 mins

Climbing 

Clean & jerk + Hang clean & jerk

Every 2 mins for 8 mins

1 x Clean & Jerk

WOD In pairs

12 minute amrap Both athletes working at the same time.

Only 1 rope and 1 bar allowed per team.

2 Cleans 70/40kg

4 HSPU

16 Double unders

RX+ 80/45kg

 

Tuesday

Warm up with 3 x 3 Turkish get ups

Sumo deadlift high pull 

5 x 3 Sumo deadlift High pull – Across

WOD 7 rounds for time

8 Press ups 

8 Push press 50/30kg

8 Box jumps 30/24

Wednesday

Coach l-sits & 

5 Sets Every 2:30 mins

10 x L-sit Leg raises with 1 second hold

2 x Negative bar muscle ups 3 second (pull ups scaled)

20 Second handstand hold

WOD For time

10-9-8-7-6-5-4-3-2-1

Pull ups

KB Lunges -Both legs

Burpee

24/20kg

 

Thursday

Warm up 

Every 2 mins for 8 mins

2 x Snatch pause deadlift – Climbing  

Every 2 mins for 10 mins

Snatch high pull + Snatch

WOD Nancy

5 rounds for time

400m

15 OH squats 40/25kg

Friday

Back Rack Lunge warm up

3 sets climbing 

5 x 5 Back squat (3,1,1)- 3 second concentric 

OPEN WOD 13.4

AMRAP 7 minutes:

•Clean and jerk, 3 reps

•3 Toes-to-bar

•Clean and jerk, 6 reps

•6 Toes-to-bar

•Clean and jerk, 9 reps

•9 Toes-to-bar

•Clean and jerk, 12 reps

•12 Toes-to-bar

•Clean and jerk, 15 reps

•15 Toes-to-bar

•Clean and jerk, 18 reps

•18 Toes-to-bar…

•21, 24,…

Saturday

Warm up

EMOTM for 8 mins alternating

dDouble unders

Handstand hold – 20-30 seconds

Strength 

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

Double under attempts 10

Press ups 5

Knees to chest 5

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