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

Crossfit programming 28-5-18

Home / Articles / Crossfit programming 28-5-18

We are starting a new 4 week olympic lifting cycle, This is a great opportunity for all our athletes to improve their 1rm olympic lifts. We will be retesting in 5 weeks.

Monday

Bank holiday pairs Comp 

10:30-12:30

3 WODS 8 mins

Tuesday

C & J 5 x 2

Clean pull 3 x 3

WOD 6 rounds for time

5 power cleans

5 Push press 50/30kg

5 Box jumps 30/24

RX+ 60/40kg

Wednesday

Warm up 

Tabata in paris 

20 second L-sit holds

20 handstand hold

E2 mins 3 sets

2 x Negative pause bar muscle ups stoping in 3 positions (pull ups scaled)

 

Filthy 50

For Time

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpees

50 Double-Unders

 

Thursday

Warm up 

Snatch 5 x 2

Snatch pull 3 x 3

WOD 

21-15-9

KB Press

KB Goblet lunges  (full reps each leg)

16/12kg

RX+24/16kg

Friday

Warm up WOD

3 mins double unders warmup then

2 mins:

Max effort double unders

Power clean & jerk 5 x 2

Back squat 3 x 3

WOD

OPEN WOD 11.3

5 min AMRAP

Squat clean & jerk 

RX 75/40kg

SC 40/25kg

 

Saturday

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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