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Crossfit Programming 7-5-18

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Monaday

Bank holiday Monday Pairs comp.

Tuesday
Warm up
squats with bar
5-5-1 Ecccentric, isometric concentric
Clean warm up
Jerk skills – 2 second pause in dip and catch

Every 2 mins for 8 mins

Climbing
1 clean + 1 Hang clean + 1 Jerk

Every 2 mins for 6 mins
1 x Clean & Jerk

WOD 3 rounds for time
10 P Clean
5 STOH
50 double unders
RX 50/30kg

Wednesday

Coach l-sits &

EMOTM for 15 mins alternating
L-sit holds (boxes) -15-20sec
Rest
2 x Negative bar muscle ups 3 second (pull ups scaled)

WOD 4 rounds for time
200m run
21 strict knees to chest
15 box jumps
9 press ups

Thursday

Warm up

EMOTM for 5 mins

Snatch pause deadlift

Every 2 mins for 10 mins
Snatch high pull + snatch
Every 2 mins for 6 mins
1 x Snatch

WOD
30-20-10
Wallballs
KB snatch 16/12lg

Friday

5 rounds Across
6 Back rack Lunges

WOD Grace
30 Clean & press

RX 60/40kg
SC 50/30kg

Saturday
Warm up
Tabata

Pull ups Vs double unders

Strength Power snatch Coach cleans – Build to heavy 3

WOD: 12 Minute time cap
400m run

21 Goblet squats

200m run

15 Goblet squats

100m run

9 Goblet squats

 

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