Programming 020919 - 070919

Monday 020919

CrossFit

A. 3 Sets, each for time:

750m row

*3 minutes rest between efforts.

B. “Annie”

50-40-30-20-10

Sit Ups

Double Unders

Tuesday 030919

CrossFit

A. Front Squats

2-2-2-2-2

*hold weight

B. For time, 21-18-15-12-9:

Overhead Squats @ 42.5/30 kg

Push Ups

Metcon

“Crossfit.com 190811”

10 rounds, for reps:

30 seconds max Burpees

30 seconds rest

30 seconds max DB Thrusters @ 20/15 kg

30 seconds rest

Wednesday 040919

CrossFit

A. Power Clean

Every 20 seconds for 5 minutes perform 1 rep @ 75-80% 1rm power clean.

B. “Mind Eraser” (c/o CrossFit New England)

As many rounds and reps as possible in 20 minutes:

7 Power Cleans @ 42.5/30 kg

7 Burpees

200 M Run

Olympic Lifting

Focus: Snatch

Thursday 051909

CrossFit

A. Pull Ups

Every minute on the minute for 10 minutes:

Minute 0-8: 5 Unbroken Strict Pull Ups

Minute 9-10: 10 Unbroken Kipping Pull Ups

B. 4 Sets:

As many reps as possible in 2 minutes:

5 Bar Muscle Ups

Max Handstand Push Ups in the remaining time

Rest 1 minute.

Metcon

As many rounds and reps as possible in 25 minutes:

200 M Run

15 Pull Ups/Ring Rows

10 Slam Balls @ 20/15 kg

*Every 3 rounds perform 20 cals on the echo bike.

Gymnastics

Focus: Handstand Push Ups

Friday 060919

CrossFit

A. Prep for part B

Deadlift 3x5 (15 kg over working weight for part B)

Tall Box Jumps 3x5 (as high as possible)

B. For time, 7 rounds:

9 Deadlifts @ 100/70 kg

9/7 Cal Bike/Row

Saturday 070919

CrossFit

In teams of 2, for time:

90 Burpees

80 KB Swings @ 24/16 kg

70 Wall Balls @ 9/6 kg

60 Toes to Bar

50 Thrusters @ 42.5/30 kg

*One person is always running, alternate after every 200 m until work is completed.

Metcon

In teams of 2, for time:

90 Burpees

80 Plate Ground to Overhead @ 15/10 kg

70 Goblet Squats @ 24/16 kg

60 Sit Ups

50 DB Push Press @ 20/15 kg

*One person is always running, alternate after every 200 m until work is completed.

Ellie Bowden