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Crossfit programming 22nd-28th May

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Heather seems to like the WOD

Heather seems to like the WOD

Monday

GYMNASTICS PUSH & PULL 4,4,3

Front squat + jerk
5×3+1

WOD

Parnter Relay

5 x 100m run
5 x 50m lunge
5 x 50m bear crawl

 

Tuesday

GYMNASTICS PUSH & PULL 4,4,3

HAMSTRING strength – FOCUS ON POWER

WOD

50-40-30-20-10
Burpees
Wall Balls

 

Wednesday

GYMNASTICS PUSH & PULL 4,4,3

Snatch + no heave snatch balance
Emotm x 10

WOD

“Elizabeth”
21-15-9
Cleans 60/35kg
Ring dips

Stags and Does representatives in the CrossFit Invictus, San Diego, US.

Stags and Does representatives in the CrossFit Invictus, San Diego, US.

Thursday

GYMNASTICS PUSH & PULL 4,4,3

High Barski clean 6 x 3

Jerk emotm

The Barksi clean, named for Bob Bednarksi, is simply a high-hang clean triple performed without using straps.

WOD

10-9-8-7-6-5-4-3-2-1
HSPU
Toes to bar

 

Friday

COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.

 

Saturday

10am Class

EMOTM – Alternating

MAX Pull ups
Wall walks

Deadlifts 5 x 3

WOD

12 min Amrap

10 Kettlebell swings
5 Knees to chest
3  Burpees

 

11am Class

Deadlift

3×3

WOD

“Josh”

For time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Friday League crew!

Friday League crew!

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Comments

  • Jaclyn
    Reply

    And I was just wordnnieg about that too!

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