Programming W/C 12/06/2017

 In Crossfit Workouts

 

Monday 12/6/2017
Warm up

 

UB
Skill/Strength A. Push Press build to 1RM

 

B. Strict Low Ring MU transitions @control; 4×2; rest 90sec

*assist with your legs as much as need

WOD 1K Row TT

 

*make sure you’re warm, have a strategy, hit some PRs

Coaches notes

 

 

Tuesday 13/6/2017
Warm up Hips and Barbell
Skill/Strength A. Power Clean build to 1RM
WOD Karen’
Coaches notes

 

Wednesday 14/6/2017
Warm up UB pressing
Skill/Strength A. Bench Press build to 1RM

 

B. HSPUs ME

Rest 3mins

HSPUs ME

WOD 21-15-9

S2O @50kg

Burpees

 

Rest 1min

 

15-12-9

S2O @60kg

Burpees to a plate

 

Rest 1min

 

9-7-5

S2O @70kg

Burpees Over the Bar

*18min time cap

Coaches notes

 

Thursday 15/6/2017
WOD OLY
Warm up UB Pulling and squat
Skill/Strength A. Supinated BB Bent Over Row @3010; 5×5; rest 90sec

 

B.

10 minute bar muscle up EMOM

Or

10mins kipping skill work

 

WOD
In Pairs
5 RFT
20/18 AB Kcals
20 CTB
20 KBS @32/24kg
20 Alt DB Snatch @25/12.5kg
 

 

Coaches notes

 

Friday 16/6/2017
Warm up Squat
Skill/Strength A. 5 SA KB Cleans + 10 Alt KB FR Reverse Lunge; 4×1; rest 60sec b/t sides

*4 sets on both sides

WOD 1min on: 1min Off

1. Row

2. Hang Power Clean @50/35kg

3. TTB

4. KB Goblet Squats @24/16kg

x 3

24mins total

Coaches notes

 

Saturday 17/6/2017
WOD NINJA
Warm up Hips and glutes
Skill/Strength A. Sumo Deadlift build to a tough triple
WOD Double Partner Christine split any

6RFT

500m Row

12 Deadlift @BW

21 Box Jumps @24/20

 

Coaches notes

 

 

Sunday 18/6/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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