Programming 090919-140919

Monday 090919

CrossFit

A. Front Squats

1 Rep Max

B. Optional:

3 rounds, for quality:

5 Power Snatches (singles)

10 Front Rack Lunges (unbroken)

*as heavy as possible

Tuesday 100919

CrossFit

A. Power Clean & Push Jerk (touch and go)

3x5 (50-60% of 1rm, should hit workout weight)

*pause in catch for both the clean and jerk

B. Every 2 minutes for 18 minutes:

Minutes 0, 6, 12: 5 Clean and Jerks @ 60/42.5 kg (tng) + 50 double unders

Minutes 2, 8, 14: 5 Clean and Jerks @ 60/42.5 kg (tng) + 10 cal row

Minutes 4, 10, 16: 5 Clean and Jerks @ 60/42.5 kg (tng) + 10 cal bike

*choose a weight that allows you to go unbroken. The goal is to complete the work within 60 seconds every time.

Metcon

A. 3 Sets:

20 KB Swings

20 Push Ups

B. As many rounds and reps as possible in 18 minutes:

50 Single Skips

40 Air Squats

30 M Walking Lunges

20 Sit Ups

Wednesday 110919

CrossFit

A. Prep for B:

15 minutes to practice:

Knee Jump into Box Jump x 5

Power Snatch + Overhead Squat + Snatch x 3

B. For time, 10 - 1:

Burpees

Box Jumps @ 24/20’

Overhead Squats @ 42.5/30 kg

Olympic Lifting

Focus: Split Jerk

Thursday 121909

CrossFit

A. Echo Bike

3x 20 calories for time

Rest 3 minutes in between efforts.

B. 4 Sets:

As many reps as possible in 4 minutes:

400 M Run

Max cals on bike in the remaining time.

Rest 2 minutes.

Metcon

Same as CrossFit.

Gymnastics

Focus: Muscle Ups

Friday 130919

CrossFit

A. Push Press

Find a 5 rep max.

B. As many rounds and reps as possible in 7 minutes:

3-6-9-12 etc.

Deadlifts @ 80/55 kg

Toes to Bar

Saturday 140919

CrossFit

In Pairs

Emom for 12 minutes, alternating each minute:

1 - Max DB Snatch @ 20/15 kg

2- Max Single Arm DB Thruster @ 20/15 kg

3- Max Double Unders

*Non working partner alternates between holding a plank/dead hang.

Rest 4 minutes.

As many rounds and reps as possible in 12 minutes:

10 Calorie Row

15 Wall Balls @ 9/6 kg

Metcon

10 rounds, for time:

10 Burpees

10 Wall Balls

10 Box Step Overs @ 24/20’

Ellie Bowden