Programming 160919-210919

Monday 160819

CrossFit

"Crazy Cindy"

As many rounds and reps as possible in 20 minutes:

5 Chest to Bar Pull Ups

10 Burpees

15 Air Squats

Tuesday 170919

CrossFit

A. Prep for B

Overhead Lunge 3x10

Strict Handstand Push Ups 3x5

B. For time:

CrossFit Games Open Workout 19.3
200ft Dumbbell Overhead Lunge
50 Dumbbell Box Step-ups
50 Strict Handstand Push-ups
200ft Handstand Walk

Metcon

4 Sets:

As many rounds and reps as possible in 5 minutes:

14m Overhead Walking Lunge (plate)

20 Push Press Wall Balls

Max row for distance in the remaining time.

2 minutes rest.

Wednesday 180919

CrossFit

A. Row Tech/Pacing Practice

Row 50 cals @ 26-28 s/m

B. Every minute on the minute for 24 minutes:

Min 1 - 15/12 Cal Row

Min 2- 18 Kb Swings @ 24/16 kg

Min 3- 20 Box Jumps @ 24/20'

Min 4- Rest

Thursday 190919

CrossFit

A. Snatch Tech Work

Snatch Grip Deadlift 3x5

Hang Power Snatch 3x3

B. Find a 1RM Power Snatch

Metcon

As many rounds and reps as possible in 25 minutes:

30 Cal Bike

30 Burpees

30 Russian KB Swings

*if you performed yesterday’s CrossFit workout, sub the kb swings for wall balls.

Friday 200919

CrossFit

A. Treat as a warm up:

As many rounds and reps as possible in 10 minutes (70-80% effort):

10/8 Cal Row or Bike

30 Second Hollow Hold

B. 4 Rounds, for Time:

25 Toes to Bar

50 Double Unders

Saturday 210919

CrossFit

In pairs, as many rounds and reps as possible in 10 minutes:

20 Clusters @ 42.5/30 kg

20 Burpees

5 minutes rest.

In pairs, as many rounds and reps as possible in 10 minutes:

30 Thrusters @ 42.5/30 kg

200 M Run (together)

Metcon

As many rounds as possible in 10 minutes:

10 Goblet Squats

200 m Run

rest 2 minutes

As many rounds as possible in 10 minutes:

10 m Bear Crawl

15 Sit Ups

Ellie Bowden