Programming w/c 24 Oct 2016

23 Oct

Level 2: CrossFit

Monday
We are kicking off the week with a benchmark, Elizabeth. Preceded by some work on heavy power cleans (weightlifting/benchmark/conditioning focus).

Tuesday
A single modality day with the aim of keeping things fast, so a focus on adequate rest and all-out efforts (conditioning focus).

Wednesday
Press into push press into push jerk into prowler. Both 3 rounds and an AMRAP format (conditioning focus).

Thursday
Hang power snatches and bounding across 5 rounds (conditioning focus).

Friday
Halloween WOD (partner/conditioning focus).

Saturday
Another partner workout for the week with a gymnastics skills focus on handstand walks and toes-to-bar (gymnastics conditioning focus)

Sunday
Infamous CrossFit chipper ‘Filthy 50’ today (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Handstand walk drills
Hanging core work
Pulling strength
Hamstring flexibility

Powerlifting Club

Tuesday
Deadlift
Main lift accessory
Strength WOD

Thursday
Bench Press
Main lift accessory
Quality WOD

Saturday
Squat
Main lift accessory
1RM

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

Saturday
Clean & Jerk

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