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Programming 29/10/18-03/11/18

By Sarah Cahill | In Wods | on October 28, 2018

Monday – Bank Holiday

Tuesday

30-10-2018
A: Push Press (4 x 5 )
B: Ring Rows (4 x 10)
C: Plank + Push Up (4 x 1 min)
Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows
WOD
Metcon (AMRAP – Reps)
In Pairs 4 rounds each
“5 Man Makers V’s
Cal Row ”

1 Man Maker =
– Renegade Row Right
– Push Up
– DB Renegade Left
– Jump Feet to Hands
– Deadlift
– Hang Clean
– Thruster
Score is your total Cals on the rower

Tuesday OLY – No OLY this Tuesday, CrossFit at all classes

Wednesday

31-10-2018
A: Deadlift (4 x 5)
Touch and go reps
B: Push-ups (4 x 10 )
B1: Strict HSPU’s (4 x 5-10)
Can go from boxes or at wall
WOD
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 Wall Balls @9/7kg
10 Down Ups
15 Box Jumps @24/20″
10 Down Ups “
Thursday
01-11-2018
A: Pull-ups (4 x 6 )
B: Wall Climb (4 x 1-3)
C: V-Sits (4 x 10)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
“Ring Dips
TTB
Grasshoppers ”

Scale Ring dips to feet on the floor ring dips – use your legs to assist as much as you need i.e. knees will be bent at the bottom of the dip, and toes just touching the floor at the top of the dip
Thursday OLY
01-11-2018
A: Clean Pull (4 x 3 )
No arm pull
A: Front Squat + Jerk (4 x 2 + 1 )
From Rack
Friday

02-11-2018
A: Hang Power Clean (4 x 3 )
B: Single Arm Dumbell Press (4 x 5 each arm )
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG 12 min AMRAP Partner rests while you do 1 round
“5 Hang Power Clean
5 Front Squats
5 Push Press ”
@ 60/35kg
Saturday

03-11-2018
A: KB Swing (4 x 12)
B: Kip Practice (4 x 10)
Starting the kip movement – Hollow to arch
C: Dips (4 x 6 )
Rings or boxes
WOD
Metcon (Time)
For Time
“800m Run
Then
3 Rounds
10 Med Ball Cleans
10 Med Ball Lunges
10 Med Ball Sit ups
Then
800m Run ”

Med Ball Sit Up
Butterfly position
Lie down with ball over head, touch the floor
Sit up and touch in front of toes with the ball

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