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Programming 06/11/2017 -11/11/2017

By Sarah Cahill | In Wods | on November 4, 2017

Monday 06-11-2017

A: Back Squat (1 x 1 )
WOD
Helen (Time)
3 Rounds for time:
400m Run
21 KB Swings @ 24/16kg
12 Pull Ups

Tuesday 07-11-2017

WOD
Metcon (Time)
In Pairs (25 min cap including rest) “A) 30-20-10
DB Snatch & Cal Row
@ 17.5-20-25kg/ 12.5-15-20kg Rx
@ 12.5-15-20kg/ 10-12.5-15kg Scaled

2 min Rest

B) 30-20-10
TTB & Cal Row

2 Min Rest

C) 30-20-10
Burpees & Cal Row “


Tuesday OLY 07-11-2017

A: Overhead Squat (4 x 3 )
3second pause at bottom
B: Snatch Pull + Hang Snatch (4 x 1 + 1 )

Wednesday 08-11-2017

A: Push Press (1 x 1 )
B: Deadhang (1  x max )
WOD
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Rx 52.5/ 35kg
Scaled 42.5/25kg

Thursday 09-11-2017

A: Double KB Front Rack Lunges (4 x 10 (walking) )
B: Ring Rows (4 x 10 )
B1 : Muscle-ups (4 x 3-5 )
Low or high rings
C: Handstand Push-ups (4 x 5-10)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 15 mins “Pick 3 Skills from:
Pull Ups
TTB
Bar Muscle Ups
Ring Muscle Ups
Up Circles
Ring Dips
Box Dips
Handstand Walk
Handstand Push Up
Push Ups
Box Jumps
Burpees
Double Unders

Thursday OLY 09-11-2017

A: Power Clean + Front Squat + Jerk (6 x 1+1+1)

Friday 10-11-2017

A: Clean (3 x 3 )
B: Hollow Hold (3 x 30s )
WOD
Metcon (Time)
In Pairs 12 min cap “30 Cleans @60/40kg
150 Double Unders
20 Cleans
100 Double Unders
10 Cleans
50 Double Unders”

Saturday 11-11-2017

WOD
Metcon (AMRAP – Reps)
In Pairs 2 mins on each station x 2 rounds
“1. Rope Climbs
2. Prowler Push
3. Skin the cat
4. Wheel Barrow
5. Monkey Bar
6. Farmers Carry
7. Bike “

 

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