Programming w/c 28 November 2016

27 Nov

We have some tough/interesting programming this week going on, so in your best interests and knowing there’s a few programming strategists amongst us, there’s a few less specifics. Embrace the unknown for one week.

CrossFit (Level 2)

Monday
Heavy day to start to the week with a squat (strength focus).

Tuesday
Penultimate benchmark to get your teeth into (benchmark/conditioning focus).

Wednesday
Followed by the final benchmark the next day (benchmark/conditioning focus).

Thursday
Four rounds and max efforts, lots of MetCon regulars (conditioning focus).

Friday
Another benchmark but not one of ours. A CrossFit ‘girl’ couplet (benchmark/conditioning focus).

Saturday
Twenty minute AMRAP gymnastics MetCon (gymnastics strength/conditioning focus).

Sunday
A little more detail to end the week given the rest has been so elusive. Barbell complex, wall balls and runs. Five rounds and 20-25 minutes in duration (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Density pull ups
Handstand hold skill work
Abs

Wednesday (strength)
Support conditioning
Handstand walk drills
Abs

Saturday (skills)
Kipping mechanics and ring muscle up transition drills
Bar muscle up drills
Pistols

Powerlifting Club

Tuesday
Squat
Accessory
Quality WOD

Thursday
Deadlift
Accessory
1RM/complex

Saturday
Bench press
Accessory
Strength WOD

Olympic Weightlifting Club

Monday
Snatch + clean & jerk

Wednesday
Clean & jerk

Saturday
Clean

Other News

The Christmas Party isn’t too far away… make sure you join us on Saturday 10th December 2016. Find all the details here.

Jenny kicked off her Thursday night MetCon class last week… check out the photo and what she programmed here. Don’t miss this week’s.

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