Programming w/c 12 December 2016

11 Dec

CrossFit (Level 2)

Monday
Two parter to start the week hitting good positions on both overhead squat and snatch. The second part will be about hitting some intensity at submaximal loads on power snatch within a couple of tough two minute timeframes (weightlifting/conditioning focus).

Tuesday
Couplet of seven rounds of descending reps. Burpee pull ups and front squat (conditioning focus).

Wednesday
More barbell on the menu for this twelve minute AMRAP with a run and a barbell clean complex (conditioning focus)

Thursday
No barbell today – all bodyweight with a couple of curveballs (gymnastics strength/conditioning focus).

Friday
CrossFit Total. Test your back squat, overhead press and deadlift (strength focus).

Saturday
Be prepared for a tough buy-in and cash-out today of weighted lunges. Sandwiching a five round couplet of bar muscle ups and dumbbell snatches (conditioning focus).

Sunday
Prowlers out today. Three rounds with rowing, prowler push and shoulder-to-overhead. With a three minute rest to push you harder during the work (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Weighted pull ups
Hanging core strength
Push up and hollow body hold conditioning

Wednesday (strength)
Pull overs and negative muscle ups
Pausing ring dips
Ab complex

Saturday (skills)
Freestanding handstand hold warm up
Kipping mechanics (into butterfly pull ups if appropriate)
Bar muscle ups (prep for Level 2)
Double-unders during rest periods
*note this is a hanging heavy session, if you have grips bring them.

Powerlifting Club

Tuesday
Bench press 1RM test

Thursday
Back squat 1RM test

Saturday
Deadlift 1RM test

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

Saturday
Clean & jerk

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