Programming w/c 3 April 2017

02 Apr

CrossFit (Level 2)

Monday
Couplet of power clean and split jerk within a 16 minute EMOM (conditioning focus).

Tuesday
Longer WOD of double-under, toes-to-bar and hang squat snatch (conditioning focus).

Wednesday
Back squat strength followed by deadlift, shoulder-to-overhead and box jumps (strength/conditioning focus).

Thursday
Press strength followed by partner WOD of double-unders, kettlebell swings, plate ground-to-overhead, knees-to-elbows and burpees (strength/partner conditioning).

Friday
Benchmark girl Elizabeth (benchmark/conditioning).

Saturday
Deadlift followed by running and carry couplet (strength/conditioning focus).

Sunday
Push jerk followed by EMOM of strict pull up and kettlebell snatches (weightlifting/conditioning focus).

CrossFit Gymnastics

Monday (strength)
Tuck front lever + tuck back lever
Frog stand/tuck planche
Push up conditioning

Wednesday (strength)
Strict handstand (testing)
Chest-to-bar pull up strength
Lats strength

Saturday (skills)
Kipping mechanics
Toes-to-bar
Freestanding handstands

Powerlifting Club

Tuesday
Bench press
Conditioning

Thursday
Back squat
SWOD

Saturday
Deadlift
Heavy superset

Olympic Weightlifting Club

Monday
Hang power snatch
Front squat

Wednesday
Tall clean
Snatch grip push jerk

Sleven Strongman

Monday
Overhead barbell walk with chains – 50m max effort
Rope pulls 3 x 25m
Sandbag conditioning

Wednesday
Farmer’s walk 30m max effort (trap bar)
Partner conditioning

Saturday
Single arm prowler drags – 30m max effort
Kettlebell conditioning

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