Programming w/c 21 Nov 2016

20 Nov

Level 2: CrossFit

Monday
Fitness Test again – a longer chipper with six movements to test both your cardiovascular endurance and muscular stamina (benchmark/conditioning focus). RXD as follows:

Complete for time:
1km row
50 wall ball (9/6kg)
40 box jumps (24/20″)
30 ring push ups
40 kettlebell swing (24/16kgs)
50 medicine ball clean
1km row

Tuesday
Strongman feel to today’s workout with two parts to find some heaviests (strength/conditioning focus)

Wednesday
A couple of heavy days in a row, though this one with more traditional combo of barbell lifts of row and bench press (strength focus)

Thursday
Short but gassier coupling a weighted squat and a jump in Tabata style (conditioning focus).

Friday
Another benchmark today, or two. Another gymnastics test to begin with followed by a weightlifting couplet (benchmark/conditioning focus).

Saturday
Team workout today, ideally teams of 3. Five events. Some where you’ll all be working simultaneously, others one at a time (partner/conditioning focus).

Sunday
Longer MetCon today – a 30 minute AMRAP involving a squat and two gymnastic components (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Windscreen wiper conditioning
Weighted pull up, strict handstand push up and ab combination
German hangs

Wednesday (strength)
Strict muscle ups
Core complex
Rope hangs

Saturday (skills)
Kipping mechanics and double-under practice
Kipping/kipping pull up/kipping muscle up practice
Freestanding handstands

Powerlifting Club

Tuesday
Bench
Accessory
1RM or complex

Thursday
Squat
Accessory
Strength WOD

Saturday
Deadlift
Accessory
Quality WOD

Olympic Weightlifting Club

Monday
Snatch and clean & jerk

Wednesday
Jerk

Saturday
Snatch

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