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CrossFit programming 8.4.19

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Week 2/12

12 week block – 3 weeks on, 1 week deload x 3.

(See previous week programming for focus and weekly structure).

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MONDAY 8th APRIL

OLYMPIC LIFTING:

  1. Snatch skill warm up
  2. Power Snatch 5 x 3 @ 70%x3 75%x2
  3. Snatch push press + overhead squat 4 x 5+1 (You choose weight. Start light and build over the 4 sets)

———————–

WOD:

5 Rounds for time

12 burpee wall balls 9/6kg

10 Deadlifts 80/55kg

 

 

 

 

TUESDAY 9th APRIL

STRENGTH:

Back squats 4 x 8 reps at tempo 30X1

(Rest 2-3 minutes between each set)

———————–

WOD:

18 minute AMRAP

6 Power cleans 40/25kg

10 Air squats

8 knees to elbows (no T2B allowed)

 

 

 

 

WEDNESDAY 10th APRIL

GYMNASTICS STRENGTH:

EMOM 12

Min 1: (Push) Handstand hold (aim for 30-45 seconds total)

Min 2: (Pull) 2-5 eccentric pull ups (slow as possible with control)

Min 3: (Midline) Hip flexor raises x 12-15

——————————

WOD:

10-9-8-7-6-5-4-3-2-1 For time

Pull ups

HSPU

Ab mat sit ups

 

 

 

 

THURSDAY 11th APRIL

OLYMPIC LIFTING:

  1. Jerk skill work warm up
  2. Power clean + Power jerk 5 x 3+1 @ 70%x3 75%x2
  3. Clean pulls 3 x 5 @ 90%

———————–

WOD:

EMOM 15

Min 1: 10 DB/KB Hang clean & jerk 22.5/15kg (5 each arm)

Min 2: 14 box jumps 24/20

Min 3: Max DU (no SU, there’s plenty tomorrow 😉 Set yourself a target and aim to hit it every time. Even if it’s 1 DU!)

 

 

 

FRIDAY 12th APRIL

A1. Low box DB/KB step ups. 8 each leg tempo @21X1

A2. Ring dip support 20-30 seconds

X3

 

B1. Single arm suitcase deadlift 8 reps each side tempo 30X0

B2. Weighted push ups 8-10 reps tempo 20X0

X3

——————–

WOD:

15 Minutes of work for Quality

100ft farmers walk (you choose weight of DB/KB’s but must be challenging)

100 single unders (No DU)

20 waiters squats (10 each side)

 

 

 

 

SATURDAY 13th APRIL

Workout announced on the day

 

 

SUNDAY 14th APRIL 

Rest day or Olympic lifting class

 

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