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Crossfit programming 5-11-18

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Monday

Snatch

60%/1,

70%/1,

80%/1,

(85%x1)x3

Snatch high pull

(90×2)x3

WOD – Amanada 

9-7-5 Reps For Time

Muscle-Ups

Snatches 60/40kg

 

Tuesday

Front squat 

60%x2

70%x2

80%x2

85%x2

90%x1

85%x2

PAIRS WOD (double kettlebell)

6 rounds for time

22 Step ups – 16/12kg

10 USA KB swings (both athletes working at same time)

10 STOH 16/12kg

RX+ 22/5/15kg

Wednesday

Set 1 of Strict HSPU Straight into 5 Kipping HSPU 

Kipping Toes to bar – Mastering Knees to chest kip position

Set 2 of Strict HSPU Straight into 5 Kipping HSPU 

Kipping Toes to bar – 2 Knees to chest & 1 toes to bar Back to 2 knees to chest

Set 3 of Strict HSPU Straight into 5 Kipping HSPU 

Kipping Toes to bar – 1 Knees to chest + 2 toes to bar + 2 knees to chest

Set 4 of Strict HSPU Straight into 5 Kipping HSPU 

Kipping Toes to bar 

 

WOD 12 Minute amrap

30 Double unders

3 Pull ups – Strict

SC = 10 double under attempts and banded pull ups

 

Thursday

Clean & Jerk

60%/1,

70%/1,

80%/1,

(85%x1)x3

Clean high pull

80%x2

85%x2

90%x1

CrossFit Games Open 15.4

As many reps as possible in 8 mins of:

3 Handstand Push-ups

3 Cleans, 185/125 lbs

6 Handstand Push-ups

3 Cleans, 185/125 lbs

9 Handstand Push-ups

3 Cleans, 185/125 lbs

12 Handstand Push-ups

6 Cleans, 185/125 lbs

15 Handstand Push-ups

6 Cleans, 185/125 lbs

18 Handstand Push-ups

6 Cleans, 185/125 lbs

….etc, adding 3 reps to the handstand push-up each round,

and 3 reps to the clean every 3 rounds.

Friday

Back Squat

60%x3

70%x3

80%x3

85%x2

Split Jerk from Rack

60% x 3

70% x 2

80% x 2

WOD

21-15-9 

Thrusters 20/15kg

Toe to bar

Saturday

Power snatch 

60%x1

65%x1

70%x1

75%x1

70%x1

Power Clean & jerk

60%x1

65%x1

70%x1

75%x1

70%x1

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