Programming w/c 5 December 2016

04 Dec

CrossFit (Level 2)

Monday
The week begins with a four round MetCon that alternates between two movements, rowing and knees to elbows, and has you trying to complete work within a 2 minute window (conditioning focus).

Tuesday
Today is a focus on overhead movements with a two part workout. The first is a five rounder that will prepare you for finding a single heavy rep of split jerk in the second part (strength/weightlifting focus).

Wednesday
Three workouts today. Two 3 rounders and a 10 minute AMRAP. Box jump overs, step ups with dumbbells, rows and air squats (conditioning focus).

Thursday
Simple couplet today over 3 rounds. Barbell movement and a run (conditioning focus).

Friday
Today’s WOD will take around 15-20 minutes and features no usual suspects in the movements. Kettlebell carries, hip extensions and rope climbs (conditioning focus).

Saturday
And then all usual suspects today. A longer AMRAP with ring dips, wall balls and double-unders (conditioning focus).

Sunday
Partner WOD version of King Kong. Deadlifts, muscle ups, cleans and handstand push ups (heavy conditioning focus).

CrossFit Gymnastics

Monday (strength)
Pull up/ring dip superset
Wall walk holds
Hollow body position work

Wednesday (strength)
Muscle up transition work/strength
L hangs
Ab complex

Saturday (skills)
Kipping drills and technique
Kipping muscle up practise
Handstand walk drills

Powerlifting Club

Tuesday
Deadlift deload
Accessory
Strength WOD

Thursday
Bench press deload
Accessory
Quality WOD

Saturday
Back squat deload
Accessory
1RM/complex

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & jerk

Saturday
Snatch and clean & jerk

 

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