Programming 230919-280919

Monday 230919

CrossFit

As many rounds and reps as possible in 24 minutes:

20 deadlifts @ 80/55 kg

400 m run

30 cal bike

Tuesday 240919

CrossFit

A. Every minute on the minute for 5 minutes:

2-5 Bar Muscle Ups

B. "Chest to Bar DB Fran"

For time, 21-15-9:

DB Thrusters @ 20/15 kg

Chest to Bar Pull Ups

Metcon

5 Rounds:

3 minutes on, 1 minute off:

75 Single Skips

25 Wall Balls

20 Renegade Rows

Wednesday 250919

CrossFit

A. Power Snatch 3 x 5

B. For total time:

3 rounds:

10 Power Snatches @ 42.5/30 kg

12 Bar Facing Burpees

Straight into, 3 rounds:

10 Power Snatches @ 42.5/30 kg

50 Wall Balls @ 9/6 kg

Olympic lifting

Snatch

Thursday 260919

CrossFit

For quality, 3 sets:

1 minute max handstand walk

1 min max arch hold

1 min max toes to bar

1 min max walking lunges

1 min max low ring support hold

Rest 3 minutes.

Metcon

As many rounds and reps as possible in 10 min:

12/10 calorie row

15 sit ups

Rest 4 minutes.

As many rounds and reps as possible in 10 min:

10/8 Cal Bike

15 Plate Ground to Overhead

Gymnastics

Handstand and toes to bar.

Friday 270919

CrossFit

A. Power clean 1RM

B. Every 3 minutes for 4 rounds:

200 M Run

Max Reps Power Cleans @ 90% of A

Saturday 280919

CrossFit

In pairs, as many rounds and reps as possible in 30 minutes:

50 DB Push Jerks @ 20/15 kg

50 Burpee Pull Ups

50 Box Jumps @ 24/20'

50 Cal Bike

Ellie Bowden