Programming W/C 18/09/2017

 In Crossfit Workouts
Monday 18/09/2017
Warm up

 

Skill/Strength 8×2
Back squat
WOD AMRAP 6
8 DB step overs @20/15
8 burpee box jumps

Score is total reps

Coaches notes

 

 

Tuesday 19/09/2017
Warm up
Skill/Strength 4x
Every 4 minutes
3 TGU eac
WOD 20 minute AMRAP
In pairs, relay style.
Row 150
6 power cleans @60/40
12 wall balls
Coaches notes

 

Wednesday 20/09/2017
Warm up
Skill/Strength  Choose A or B.A)
Work to a chalenging double for a thruster.

B)
Work to a challenging five rep overhead squat.

WOD Working 3 on, 3 off x 4 rounds
Ladder climb.
3,6,9,12,15,etc

Thruster/Overhead squat @40/30
Pull up
Assault bike calories

Coaches notes  If you are able to overhead squat with good form then choose the overhead squat. Scale weight if needed.

 

Thursday 21/09/2017
WOD OLY
Warm up  Coaches choice
Skill/Strength A)
5x
6 close grip bench press
Rest 30
8 DB bent over row EA.
A)
Build to a heavy double clean and jerk.

B)
5x
1 hang clean and jerk
Rest 15
1 hang clean and jerk @90% of A.

C)
5×2 jerk balance

D)
5×1 box front squat

WOD EMOM 20
1) 8 DB clean and press
2) :30 plank on rings
3) 50 double unders
4) 250/210m row
 N/A
Coaches notes  .

 

Friday 22/09/2017
Warm up
Skill/Strength 8×2 Push press
WOD AMRAP 24
50 DB snatch @30/20
40 down ups
30 box jumps 30/24
10 muscle ups/20 pull ups
Coaches notes

 

Saturday 23/09/2017
WOD NINJA
Warm up
Skill/Strength Every 90 seconds x 8 rounds
2 deadlifts
Complete from blocks bar just below the knee.
A)
Build to a heavy complex of
1 snatch + 1 hang snatch below knee

Then 5 sets @90% of A.

B)
Wendler back squat

WOD For time
30 x pull ups
1 mile assault bike
21 x thrusters 50/35
800m row
30 x pull ups
1 mile assault bike
21 x Thrusters 50/35
A)

Every 30 seconds x 4 rounds 2-5 strict HSPU

Every 30 seconds x 4 rounds 2-5 kipping HSPU

Every 30 seconds x 4 rounds 2-5 push ups

No measure.

B) For time.

30 x pull ups

1 mile assault bike

21 x thrusters 50/35

800m row

30 x pull ups

1 mile assault bike

21 x Thrusters 50/35

 

Coaches notes

 

Sunday 24/09/2017
Warm up
Skill/Strength 8-10 push ups
Rest 30
WOD 80 Double-Unders
80 Air Squats
1km run carrying 15/10kg plate
40 Kettlebell Swings 24/16
25/18 Calorie Assault Bike
Coaches notes

 

Recent Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.