Programming W/C 13/11/2017

 In Crossfit Workouts
Monday 13/11/2017
Warm up

 

Weekly TTB Drill
Pairs PVC TTB
4×10
Skill/Strength A1 EMOM 12 Choose Either A, B or C
A) Odd-12 TTB Even- 40 Double Unders
B) Odd-6-8 Kipping Knee Raise + TTB Even- 30-40 Double Unders
C) 6-8 Kipping Knee Raise with Kick Out x4
B1 KB Farmers Carry 4 Lengths 3 Lengths 2 Lengths 1 Length Rest as needed between.
WOD Open WOD
15 Minute AMRAP
9 Deadlifts @ 70/40
12 Hand Release Push Ups
15 Box Jumps
Coaches notes Starting to build some TTB endurance under fatique or continue working the skill.

 

 

Tuesday 14/11/2017
Warm up
Skill/Strength  A1
Front Squat
4x8B1
Single Arm Ring Rows
4×6 each arm
 WOD 2 Minute AMRAP
Wall Balls
Rest 2 Mins
2 Minute AMRAP
Power Snatch @35/25
Rest 2 Mins
x3
Coaches notes  Aim to go with as little breaks as possible throughout. Test your BB Cycling if capable. Scale to power clrean or KB Swings

 

Wednesday 15/11/2017
Warm up
Skill/Strength A1 Bottom of Dip Knee Ups 4×4
B1 Every 90 Seconds x6 8-10 Ring Dip OR Foot Assisted Box Dip (3-1-X-1) 5×8
C1 Partner Assisted Hip Extentions 4×15
WOD “Funner Jackie”
2000m Row
50 Thrusters @20/15
30 Pull Ups
Coaches notes This workout has 2 scores. Take note of time coming off the 2km row and then again at the completion of the workout

 

Thursday 16/11/2017
WOD OLY
Warm up
Skill/Strength A1
Squat Clean Thruster
4×5
*Unbroken, build to heavy 5 throughout working sets
A1
Hang Clean + Jerk
x6B1
Clean Pulls
5×2

C1
Back Squat
2×4 2×3 2×2

3

WOD 4 Minutes on/4 minutes off
x4
20/16 Cal Bike
15 TTB
10 DB Push Press @25/17.5
40 DU
Coaches notes Still getting some clean work in as well as a midline foccused EMOM. Been some tough workouts this week so good to bring in a less conditioning based session.

 

Friday 17/11/2017
Warm up
Skill/Strength A1
Close Grip Bench Press
5x4A2
Rowing Machine Plank to Pike
5×8-10
WOD EMOM 24
1- 10 Alt DB Snatch
2- 10 Double DB Deadlift
3- 10 Walking Lunge
4- 10 Push Up on DBs
Coaches notes Building on ring dip strength and beginning to add some kipping technique

 

Saturday 18/11/2017
WOD NINJA
Warm up  Power clean skill work
Thruster Skill Work
Cluster Skill Work
Skill/Strength A1
EMOM 20
1 Power Snatch + 1 SnatchA1.1
@ 110% of 1RM
2 Snatch Pulls
x4
WOD 50 Cal Bike
30 Power Clean @40/30
x21000m Row
30 Thrusters @40/30
x2

40 Burpees
30 Clusters @40/30
x2

50 Cal Bike
30 Power Clean @50/40
x21000m Row
30 Thrusters @50/40
x2

40 Burpees
30 Clusters @50/40
x2

Coaches notes

 

Sunday 19/11/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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