Programming: 300919 - 051019

Monday 300919

CrossFit

A.Find a back squat 3RM, then perform 2 x 3 @ 95%

B. 3 sets for quality:

3 x 12 back rack box step ups;

3 x 60s plank

  • plank weighted if possible;

  • weight step ups however if back rack not possible.

Tuesday 011019

CrossFit

A. Every 2 minutes for 6 minutes:

0-2: 10 touch and go SDLHP

2-4: 10 touch and go SDLHP

4-6: 10 touch and go SDLHP

*inc weight slightly if mechanics look good

B. 5 rounds, for time:

21 DB Snatches @ 20/15 kg

15 Burpees to Target

Time cap: 18 minutes

Metcon

A. 4 rounds, super-set for quality:

15 push ups

60s glute bridge hold

B. 5 rounds, for time:

21 kb swings

15 burpees to plate

Wednesday 021019

CrossFit

A. Ring Muscle Up Practice:

2x10 second false grip hold

2x10 second support hold (top and bottom of dip)

1x5 false grip ring rows

2x3 false grip ring row transition (normal or seated)

then..

Practice option for workout.

B. 3 rounds, for time:

50 air squats

7 strict muscle ups

10 hang power clean and jerks @ 60/42.5 kg

Olympic lifting

Jerks

Thursday 031019

CrossFit

A. Row 5 minutes at stroke rate 28-10

B. Every 6 minutes for 3 rounds:

1 km run

Max bike cals in remaining time.

Score is cals. Restart the run every 6 minutes.

Metcon

A. For time:

100 Air Squats

B. Every 6 minutes for 3 rounds:

400 M Row or Run

40 Box Step Ups

Max Sit Ups in the remaining time.

Score is number of sit ups. Restart with the row/run every 6 minutes.

Gymnastics

Kipping and butterfly

Friday 041019

CrossFit

A. Thrusters & toes to bar skill work

B. As many rounds and reps as possible in 12 minutes:

Buy in: 40 Thrusters @ 42.5/30 kg

Then..

AMRAP in remaning time:

20 Toes to Bar

20 Wall Balls @ 9/6 kg

Saturday 051019

CrossFit

A. In teams of 3, AMRAP in 8 minutes:

Max Devil's Press @ 20/15 kg

B. In teams of 3, AMRAP in 18 minutes (single file):

10 KB Swings @ 24/16 kg

30 Double Unders

15 Push Ups

Metcon

A. In teams of 3, AMRAP in 18 minutes (single file):

10 KB Swings @ 24/16 kg

30 Double Unders

15 Push Ups

B. In teams of 3, AMRAP in 18 minutes:

10 KB Swings

30 Single Skips of 15 Double Unders

10 Push Ups

Ellie Bowden