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Crossfit programming 26-11-18

Home / Articles / Crossfit programming 26-11-18

Monday

Front squat 

60%x3 – 5 Second Neg Rep 1&2 only 

65%x3 – 5 Second Neg Rep 1&2 only

70%x3

70%x3

80%x2

80%x2 

2017 CrossFit Games Regional Event 2

21-15-9 reps, for time of:

Dumbbell Snatch, 80/55 lbs

Ring Dip

Time cap: 6 minutes

Finish with:

2 sets for quality 

Max pull ups

30 second hollow buddy + 10 Hollow buddy rocks

Tuesday

Snatch Every 2mins

60%x2

70%x2 

70%x3

80%x2

80%x3

3 Snatch Grip Push press + 2 OH squat 

@40%

@50%

@60%

 

Pairs WOD – 12 Minute amrap

50 Double unders

40 Kb swings 16/24kg

30 Lunges 16/24kg

 

RX+ 24/32kg + 100 double unders

Wednesday

Every 3 mins for 12 mins

8 HSPU sart strict finish kipping if needed

4 x Archer pull ups (RX+ hold 1-4 seconds at top)

12 x Single leg squat to 20” box (RX+ still only to box but with KB)

CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 50/30kg
9 Toes To Bars

Thursday

EMOTM for 10 

Bar or very light

3 position clean + 1 Jerk:

Pockets + Mid thy + knee

Clean & jerk 

60%x2

70%x2

70%x2

80%x2

80%x2

 

WOD 6 rounds for time

10 Tuck-ups

8 Press ups

6 Burpees

Friday

Box Dip hold 30 seconds

30 second rest

20-30 second hold

 

60 seconds Dead bug – Feet down

Straight into 60 seconds feet up

 

A-T-I prone with 1.25kg plates

5-5-5 – 2 second hold in each position 

 

Every 2 mins

Good morning

4×4 Climbing

 

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 60/40kg

Saturday

Deadlift

5 x 3 x 75%

WOD

TBA

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