Programming 260819 - 310819

Monday 260819

CrossFit

A. Every minute on the minute for 10 minutes:

Min 0-7: 5 Strict Pull Ups (unbroken)

Min 7-10: 9 Kipping Pull Ups (unbroken)

B. For time:

2 rounds:

10 M Handstand Walk

50 Goblet Lunges @ 15/10 kg

Straight into, 5 Rounds:

5 M Handstand Walk

10 Pistols

Tuesday 270819

CrossFit

A. Push Press

6-6-6-6-6

*hold weight across sets

B. “Black and Blue” (c/o CrossFit New England)

For time, 5 rounds:

10 Power Cleans @ 60/42.5 kg

10 Burpees

Metcon

A. 5 Sets for Max Reps:

Min 0-1: Max KB Swings @ 24/16 kg

Min 1-2: Max Burpees

Min 2-3: Max Cals on Echo Bike

Min 3-4: Rest by walking

B. 5 Sets:

30 second plank/30 seconds rest

*weighted if possible

Wednesday 280819

CrossFit

Every 2 minutes for 24 minutes:

Station 1 - Row 35/25 cals

Station 2- Max Ball Slams @ 20/15 kg

Station 3- 30 Box Jumps @ 24/20’

Station 4- Rest

Score: Ball Slams

Olympic Lifting:

Focus: Hang Snatch

Thursday 290819

CrossFit

A. Front Squats

3-3-3

*hold weight across all sets

B. For time, 9-7-5:

Thrusters @ 80/55 kg

Snatch @ 80/55 kg

Metcon

For time:

60 Wall Balls (9/6 kg)

50 Double Unders

50 Wall Balls (9/6 kg)

50 Double Unders

40 Wall Balls (9/6 kg)

50 Double Unders

Gymnastics

Focus: Kipping Pull Ups

Friday 300819

CrossFit

A. Death by:

Shuttle sprints (10m + 20 m)

*inc by 30 m each round

B. As many rounds and reps as possible in 10 minutes:

8/5 Cal Echo Bike

10 Toes to Bar

Saturday 310819

CrossFit

In pairs, for time:

Buy in: 30 Sychro Burpees

Deadlifts 50 - 40 -30 - 20 - 10 @ 80/55 kg

Rope Climbs 4 - 4 - 4 - 4 - 4

Buy out: Block Run Together

*split the deadlifts and rope climbs however you and your partner prefer

Ellie Bowden