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Crossfit programming 23-4-18

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Warm up 

squats with bar

5-5-1 Ecccentric, isometric concentric 

Clean warm up

Jerk skills – 2 second pause in dip and catch

Every 2 mins  for 16 mins


2 Clean + Jerk

Pairs WOD 12 minute amrap in relay format:

10 press ups 

10 barbell thrusters

10 Box jumps

SC press ups / K2C


Dead bug

Monster walk 

Good mornings – Focus on core and posture

Deadlift Every 3 mins

3 x 5 x 85%

WOD as many rounds as possible in 12 mins

20 Double unders

5 Pull ups

10 KB Swings USA 16/12kg



Assault course training

600m Jog to park Warm up

Javelin throws (Pipe) Must land on end

Assault course: For time

300m run 

100m sandbag run

300m run

1 javelin throw (10 burpees for a fail)

300m run

100m bear crawl



Wrist warm up

8 mins Handstand walk skills

Strength EMOTM Alternating for 8 mins

Max Ring dips

Max Strict chest to bars

5 Mins coaching and checking form on deadlifts at wod weight and intensity

OPEN work out 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 50/30kg

10 Deadlifts, 50/30kg

15 Box Jumps, 24/20 in



Warm up 

Then with light weight from floor EMOTM for 5 mins

Snatch high pull, Muscle snatch, Power snatch, Snatch

Every 2 mins for 16 mins

2 x Snatch – Climbing only with quality


For time

250m row

20 cal bike

3 Rope climbs

20 USA KB swings


20 KB Clean & jerks

20 burpees



Alternating tabata 

double unders & pull ups

Coach Clean & push press 

EMOTM climbing for 12 mins Power snatch

WOD: 12 Minute am rap

4 Burpees

6 KB squats                                      

8 Kettlebells swings

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