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Duncan 07711534975 | duncan@crossfitstagsanddoes.co.uk Crossfit in Cambridge

Crossfit programming 23-07-18

Home / Articles / Crossfit programming 23-07-18

Monday 

Front squats 

Every 2 mins 

10 x 3 @ 75% 

 

Pairs WOD

Both partners complete all each runs In relay format

400m run

200m run

100m run

Then breaking up how you like

50 Thrusters 40/25kg

50 Toes to bar

 

Tuesday

Dead bug 

3 sets 

Farmers carry length of gym & back alternate with partner. 

Clean & Jerk

Mins 0-5

Hang Clean & Jerk Climbing only with quality

Mins 5-10

Clean & Jerk 

WOD

10 rounds for time of:

1 Clean & Jerk

5 Pull-ups

10 Push-ups

15 Air Squats

Wednesday

EMOMT for 4 mins

20 seconds work: 

Hand stand shoulder taps alternating

EMOTM for 8 mins Alternating 

2 x Muscle ups/ 4 x Chest to bars  or 4 x Pull ups 

Max Ring dips / Press ups

WOD 1

As many reps as possible in 1 min of:

Assault Bike Calories

WOD 2

For time:

20 Kettlebell Snatches

30 Kb Oh Walking Lunges

40 Russian Kettlebell Swings

24/16kg

Thursday

Deadlift

Every 2 mins 10 x 3 @ 70%

WOD

5 rounds for time of:

25 Push Press, 30/20kg

50 Double Unders

 

Friday

4 Turkish get ups each side Aim for heavy reps across

Snatch

EMOTM for 10 mins

Min 0-5 Hang snatch

Min 5-10

Snatch Climbing only with quality

WOD – Open Test

Complete as many rounds as possible in 20 mins of:

50 Wall Balls, 20/14 lbs

50 Double Unders

40 Box Jumps, 24/20 in

40 Toes-to-bars

30 Burpees

30 Chest-to-bar Pull-ups

20 Power Cleans, 65/45kg

20 Jerks, 

10 Snatches, 65/45kg

10 Muscle-ups

SC 50/30kg, chest to bars = Pull ups, Muscle ups = chest to bars

Saturday

 

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