Programming w/c 6 February 2017

05 Feb

CrossFit (Level 2)

Monday
Going heavy on deadlift to start the week followed by a tough push focused gymnastics workout (strength/conditioning focus).

Tuesday
Longer workout today with runs, thrusters, pull ups and toes-to-bar (conditioning focus).

Wednesday
Weightlifting strength first with push jerk, followed by a partner workout of you go, I go with box jumps and kettlebell swings (weightlifting strength/partner conditioning focus).

Thursday
Workout begins with some work on snatch across different positions then two benchmarks back-to-back with Annie into Karen. Fast paced session today (weightlifting/conditioning focus).

Friday
More weightlifting today with clean barbell cycling, then it’s an EMOM with jumping lunges, hollow rocks and pistols (weightlifting/gymnastics conditioning focus).

Saturday
Kicking things off with back squat today then a Open WOD 11.1 with snatches and double-unders (strength/conditioning focus).

Sunday
Overhead press is today’s strength component, then a heavier workout with deadlifts and weighted ring dips (strength/conditioning focus) 

CrossFit Gymnastics

Monday (strength)
Strict muscle ups
Hanging basket and wall walk conditioning
Push up conditioning

Wednesday (strength)
Box/wall handstand walk drills
Pull up strength
Back extensions/hollow lifts
L-sit and straddle conditioning

Saturday (skills)
Kipping mechanics and practise
Kipping/butterfly pull up drills
Bar muscle up

Powerlifting Club

Tuesday
Deadlift
Accessory
Strength WOD

Thursday
Bench Press
Accessory
Circuit

Saturday
Back Squat
Accessory
1RM

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch and Clean & Jerk

Saturday
Jerk

Leave a Reply

X

Pin It on Pinterest

X