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Crossfit Programming 29-7-18

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Monday

Front squats 

Every 2 mins 

10 x 3 @ 75% +2.5kg 

Fight Club

3 rounds, 1 min per station, of:

Thruster, 40/25

Power Clean, 40/25

Box Jump Over, 24/20 in

Pull-up

Assault Bike Calories

Rest

 

Tuesday

Dead bug & Bird dog

Farmers carry 50m alternate with partner. 

Clean & Jerk EMOTM for 12

Mins 0-4

Tall Clean & Jerk Climbing only with quality

Mins 4-12

Clean & Jerk 

WOD

AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders

Complete as many rounds as possible in 12 mins of:

1 Squat Snatch, 60/35

3 Clean & Jerks, 60/35

30 Double Unders

Rx+ 70/45 (official weight)

Wednesday

EMOTM for 4 Mins

Hanstand shoulder taps 4 left, 4 right with control

3 sets not for time  

6 Muscle ups/ Chest to bars  or Pull ups 

8 Ring dips / 12 Press ups

WOD

Row 1km/750m

5 rounds for time

5 Toes to bar

5 HSPU

5 Burpee Box jumps

 

Thursday

Deadlift

Every 2 mins 10 x 3 @ 70% + 5kg

WOD

Kettlebells Burpees & Wall Ball

3 rounds for time of:

15 Kettlebell Swings 24kg

15 Burpees 

15 Wall Balls 20 lbs

 

Friday

6 mins to Establish max turkish get up 

Snatch

EMOTM for 12 mins

Min 0-4 Pockets Hang snatch

Min 4-12

Snatch Climbing only with quality

2010 Northwest Regional Event 1

3 rounds for time of:

10 Overhead Squats, 60/40kg

50 Double Unders

Saturday

6 Minutes of double unders 

Wall walks – Handstand

Push press – Coach then Every 90 seconds climbing for 3 reps

WOD – 9 Min amrap

3 Pull ups

6 KB Lunges, 12 KB swings 

100m run

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