Programming w/c 20 February 201

19 Feb

CrossFit (Level 2)

Monday
Press followed by a 12 minute capped workout whereby you need to get through double-unders and pull ups before you can get to box jumps and knees-to-elbows (strength/conditioning focus).

Tuesday
Five rounder with deadlifts, dips and a 200m run (conditioning focus).

Wednesday
Thirty minute EMOM today alternating between burpees, kettlebell sumo deadlift high pulls, hang power cleans and push press (conditioning focus).

Thursday
Front squat followed by toes-to-bar and snatch couplet (strength/conditioning focus).

Friday
CrossFit Games Open WOD 17.1 (conditioning focus).

Saturday
Heavy snatch followed by partner chipper (weightlifting/conditioning focus).

Sunday
Clean followed by benchmark girl Jackie (weightlifting/conditioning focus).

CrossFit Gymnastics

Monday (strength)
tbc

Wednesday (strength)
tbc

Saturday (skills)
Kipping mechanics
Kipping muscle ups
Pistols

Powerlifting Club

Tuesday
Back squat
Circuit

Thursday
Deadlift
1RM

Saturday
Bench Press
SWOD

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch

WOD 19 February 2017

19 Feb

Back squat 3-3-3-3-3 (2 second pause at bottom)

Complete as many rounds as possible in 12 minutes:
10 dumbbell overhead lunges (as heavy as possible)
10 alternating dumbbell snatches
2 muscle ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 18 February 2017

18 Feb

Power clean 2RM

Every minute on the minute for 12 minutes:
6 deadlift (70% of clean & jerk 1RM)
2 shoulder-to-overhead

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 17 February 2017

17 Feb

“Barbara”. Complete 5 rounds for time:
20 pull ups
30 push ups
40 sit ups
50 air squats
Rest 3 minutes

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 16 February 2017

16 Feb

Push jerk + split jerk (2+2) x 5

In teams of two complete the following for time:
Within 4 minutes complete as many dumbbell burpees as possible (you go, I go)
Rest 1 minute
Witin 4 minutes complete as many weighted (2 x 15/10kg) step ups as possible (24/20″)
Rest 1 minute
2000m relay run (5 x 200m runs each)

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 15 February 2017

15 Feb

Snatch push press + snatch balance + overhead squat (2-2-2) x 4

Cash in: 100 double-unders

Complete 5 rounds for time:
10 kettlebell swings (32/24kg)
10 alternating pistols

Check out: 100 double-unders

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 14 February 2017

14 Feb

Power snatch 2RM

Complete 5 rounds:
1 minute max effort dips
Rest 1 minute
1 minute max effort pull ups
Rest 1 minute

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 13 February 2017

13 Feb

Front squat 2-2-2-2-2-2-2-2-2-2-2

Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps (61/43kg)
3 toes-to-bar
Clean and jerk, 6 reps
6 toes-to-bar
Clean and jerk, 9 reps
9 toes-to-bar
Clean and jerk, 12 reps
12 toes-to-bar
Clean and jerk, 15 reps
15 toes-to-bar
Clean and jerk, 18 reps
18 toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming w/c 13 February 2017

12 Feb

CrossFit (Level 2)

Monday
Front squat strength followed by Open WOD 13.4 with clean & jerk coupled with toes-to-bar (strength/conditioning focus).

Tuesday
Power snatch up first, then five rounds of max effort push and pull combination (weightlifting/conditioning focus).

Wednesday
Snatch push press + snatch balance + overhead squat complex followed by double-unders, kettlebell swing and pistols (weightlifting/conditioning focus).

Thursday
Jerk to kick things off, then dumbbell burpee and step up partner workout (weightlifting/conditioning focus).

Friday
Longer workout for the week with ‘girl’ Barbara. Push ups, pull ups, air squats and sit ups (conditioning focus).

Saturday
Clean weightlifting to start things off. Then shoulder to overhead and deadlifts (weightlifting/conditioning focus).

Sunday
Back squats then a triplet of dumbbell overhead lunges, dumbell snatches and muscle ups (strength/conditioning).

CrossFit Gymnastics

Monday (strength)
Strict toes-to-bar
L-sit and flexed hang conditioning
Handstand push ups

Wednesday (strength)
Weighted pull up
Support/hang strength
Bridge holds

Saturday (skills)
Kipping mechanics
Rope climbs
Handstands/handstand walk

Powerlifting Club

Tuesday
Bench press

Thursday
Back squat

Saturday
Deadlift

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & Jerk

WOD 12 February 2017

12 Feb

Press 3-3-3-3-3

Complete for 15-9-6 for time:
Deadlift (80%)
Weighted dips

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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