fbpx
Crossfit in Cambridge

Crossfit programming 29-10-18

Home / Articles / Crossfit programming 29-10-18

Monday

Snatch every 2 mins

60%/1,

70%/1,

80%/1,

85%x1,

90%x1,

95%x1,

85%/1,

90%x1

Snatch high pull

(95%x2)x2

WOD Pairs 14 Minute amrap

Pull ups 15

Box jumps overs 15

Overhead squats 15 

RX 40/25kg

RX+ Chest to bars & 60/40kg

 

Tuesday

1 x max effort strict pull ups

Front squats every 2 mins:

60%/2,

70%/2,

80%/2,

85%x2,

90%x2,

95%x1,

90%/2

Elizabeth

21-15-9

Squat cleans

Ring dips

 

Wednesday

Set 1 of Strict HSPU 

Strict toes to bar skills

3 Minutes on floor drill 

Set 2 Strict HSPU

4 Minutes: 2 sets of strict movement teaching position and timings

Set 3 Strict Handstand push ups

4 Minutes: 2 sets Kipping T2B to positions

WOD

CrossFit Games Open 15.3

Complete as many rounds as possible in 14 mins of:

7 Muscle-ups

50 Wall Balls, 20/14 lbs, 10/9 ft

100 Double Unders

Thursday

Clean & Jerk Every 2 mins

60%/1,

70%/1,

80%/1,

85%x1,

90%x1,

95%x1,

85%/1,

90%x1

Clean high pull 

90%x2

90%x2

WOD 3 rounds for time

200m Run

16 lunges with KB

16 KB clean & press (single arm)

Rx 16/12kg

RX+ 22.5/15kg

 

Friday

1 x Max effort ring dips

1 x Max effort strict chin ups

Back squat

60%x2

70%x2

80%x2

85%x2

90%x1

95%x1

Push press

60%x3

70%x2

70%x2

WOD 7 Minute amrap

20 Double unders

5 Thrusters 42.5/25kg

 

Saturday

Deadlift Every 2:30-3:00

60%/2,

70%/2,

80%/2,

85%x2,

90%x2,

95%x1,

90%/3

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.