Programming w/c 22 May 2017

21 May

CrossFit (Level 2)

Monday
Triplet of running, cleans and jerks (conditioning focus).

Tuesday
Benchmark ‘Barbara’, pull ups, push ups, sit ups and squats (benchmark/conditioning focus).

Wednesday
EMOM of deadlift and double-unders (conditioning focus).

Thursday
Partner AMRAP with burpees, thrusters, box jumps and runs (conditioning focus).

Friday
Power snatch followed by EMOM of rowing, overhead holds and L-sit holds (weightlifting/conditioning focus).

Saturday
Press and push press, then muscle up and front rack lunges AMRAP (weightlifting/conditioning focus)

Sunday
Back squat strength followed by overhead squat and farmer’s carry couplet (strength/conditioning focus).

CrossFit Gymnastics

Monday (strength)
Strict pull ups + ring row EMOM
Wall walk + shoulder tap conditioning
Weighted hollow body rocks

Wednesday (strength)
Muscle up strength
Inchworm + push-up conditioning
Rope hang static strength

Saturday (skills)
Kipping mechanics and lat strength
Bar muscle ups
Rope climbs

Powerlifting Club

Tuesday
Back squat
Heavy accessory

Thursday
Deadlift
Conditioning

Saturday
Bench
SWOD

Sleven Strongman

Monday
Rope pulls 75m (3 lengths)

Wednesday
Prowler push 50m

Saturday
Overhead walk 50m

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