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Crossfit programming 8-10-18

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Monday

Snatch Every 2mins

60%x3

70%x3

80%x3

85%x3

80%x3

Snatch High pull  

85%x3

85%x3

 

WOD – Pairs WOD 

30 Strict pull ups

40 HSPU

50 Barbell thrusters

40 press ups

30 Pull ups (Any style)

 

Tuesday

Front squat 

60%x4

70%x4

70%x4

80%x4

80%x4

 

Grace

30 Clean & Jerk for time

Wednesday

1 set:

 Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs

Strict Pull ups

4 sets every 3 mins

Handstand walk 10m / or Practice walking into wall  

1-5 Ball ups (on bar or rings)

 

WOD – 12 Minute AMRAP

5 Pull ups

10 Press ups

20 Double unders

 

Thursday

3 Clean + 1 jerk 2mins

60%

70%

80%

85%

80%

Clean High pull  

85%x3

85%x3

 

WOD

600m Run

15 KB swings Russian 24/16kg

15 Wall balls

400m Run

20 KB swings Russian

20 Wall balls 

200m Run 

30 KB swings Russian

30 Wall balls

Friday

Every 2 mins

Back squat 

60%x3

70%x3

80%x3

85%x2

Push jerk

60%x3

65%x3

70%x3

CrossFit Games Open 14.2 / 15.2

As many reps as possible in 3 mins of:

2 rounds of:

10 Overhead Squats, 95/65 lbs

10 Chest-to-bar Pull-ups

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.

Follow the same pattern until you fail to complete both rounds within 3 mins.

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