Programming w/c 26 June 2017

25 Jun

CrossFit (Level 2)

Monday
Running, sumo-deadlift high-pull and push press triplet.
(Off programme day)

Tuesday
Ladder of ring push ups and dumbbell thrusters.
(All elements day)

Wednesday
Triplet of running, V-up and double-unders.
(No shoulder day)

Thursday
Seven rounder with power snatch, pull-ups and sumo deadlift high pulls.
(No squat day)

Friday
Chipper with dumbbell snatch, double-unders, wall ball and muscle-ups.
(Off programme day)

Saturday
AMRAP with wall ball, kipping toes-to-bar and Turkish get-up.
(All elements day)

Sunday
Partner chipper
(No shoulder day)

CrossFit Gymnastics

Monday (strength)
Weighted muscle-up + ring support + bottom of ring support
L-hang on bar
Back bridge holds

Wednesday (strength)
Handstand push ups + freestanding max effort
Pistol strength
Strict pull-ups

Saturday (skills)
Kipping mechanics
Kipping handstand push-ups
Strict muscle up/transitions

Powerlifting Club

Tuesday
Benchmark: Coffey

Thursday
Benchmark: John Florio

Saturday
Benchmark: Linda

Sleven Strongman

Monday
Prowler harness 20m (in less than 45s)

Wednesday
Rope pulls – 2 lengths (in less than 60s)

Saturday
Prowler push 25m + prowler drag 25m (both in under 90s)

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