Programming: 190819 - 240819

Monday 190819

CrossFit

A. Front Squats

4-4-4-4

B. Take 10 minutes to work up to a heavy set of 2 power snatches (prep for C)

C. “Isabel”

For time:

30 Snatches @ 60/42.5 kg

Tuesday 200819

CrossFit

A. Push Press

8-8-8-8

B. Every 3 minutes for 12 minutes:

250 M Row

10 Push Jerks @ 60/42.5 kg

—————

METCON

For time:

750 M Row

30 DB Push Press @ 17.5/12.5 kg

500 M Row

20 DB Push Press @ 17.5/12.5 kg

250 M Row

10 DB Push Press @ 17.5/12.5 kg

then back up..

Wednesday 210819

CrossFit

A. Every minute on the minute for 10 minutes:

Min 1-6: 5 Unbroken Strict Pull Ups

Min 7-10: 8 Unbroken Kipping Pull Ups

B. As many rounds and reps as possible in 22 minutes:

2 Rope Climb

20 KB Swings @ 24/16 kg

15 Overhead Squats @ 30/20 kg

10 Box Jumps @ 24/20’

—————

Olympic Lifting

Focus: Hang Squat Clean

Thursday 220819

CrossFit

A. Echo Bike

4 sets: 30 seconds max cals

90 seconds rest

B. For time, 4 rounds:

400 m run

40 double unders

C. Finisher: 2 minute plank

————-

METCON:

Same as CrossFit class.

—————

Gymnastics:

Focus: Handstand Push Ups

Friday 230819

CrossFit

A. Every 30 seconds for 10 minutes:

2 Power Cleans @ 70-75% 1 RM Power Clean

B. 5 rounds, for time:

7 Deadlifts @ 100/70 kg

14 Bar Facing Burpees

Saturday 240819

CrossFit

A. For time, in pairs:

42-30-18-30-42

Cal Row

DB Thrusters @ 20/15 kg

Pull Ups

Ellie Bowden