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Crossfit Programming 29th-5thMarch

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Our fantastic members giving out water to the runners of the cambridge half marathon.

Our fantastic members giving out water to the runners of the cambridge half marathon.

Monday 

Touch and go: Climbing

Power Snatch x 5
Emotm x 10

WOD
8 min amrap
Toes to bar 12
Thrusters 9
RX 40/25kg
RX+ 50/30kg

Tuesday

10 Minutes warm up to Heavy over head squat.
Every 2 mins

Over head squats 5 x 3 – Across

WOD
Pairs WOD:
Grace & Annie
30 Clean & Press for time followed by
50-40-30-20-10
Double unders
Sit ups

Rx 60/35
Sc 50/30kg

Wednesday

Some very cool stretching

Some very cool stretching

Warm up WOD 1
100 Dble unders for time
Scaled = Max double unders in 4 minutes.

5 sets: EMOTM alternating:
Box holds & dips
Single leg squat progressions

Skills
Kipping chest to bars/ Muscle ups

WOD

25 Strict pull ups – buy in
12-9-6-3
Press ups
30 Double unders
25 Strict pull ups – cash out

RX+
10 Muscle ups – Buy in
12-9-6-3
HSPU
30 Dble unders
10 Muscle ups – Cash out

Thursday

10 mins build to heavy single Clean & Jerk

Then
EMOTM for 10 mins
1 x Clean & Jerk @ 80-90 %

WOD 5 rounds
15 Box jumps/ Or step ups

10 Wall balls

5 Power Snatch

RX 40/25kg
RX+50/35

 

Friday

Open workout 16.2

Saturday

Taster class:

Max effort strict pull ups set 1

Strength 5 x 3 Strict press

Max effort strict pull ups set 2

WOD 12 minute amrap

100m run

10 press ups

15 Sit ups

20 Air squats

Finish with one more set of max effort pull ups.

11am CLASS

Emotm x 12 Snatch Complex

Snatch high pull

Squat snatch

Focus of complex is to ensure a close high pull resulting in bar path close to the body. So in high pull focus on really keeping the bar close to the midline.

Hero WOD

“Morrison“

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

We didnt just give water out,  we made it look good.

We didnt just give water out, we made it look good.

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