Programming 14 Nov 2016

13 Nov

Level 2: CrossFit

Monday
A single modality weightlifting workout to start the week. Increasing weight versus decreasing reps (weightlifting/conditioning focus).

Tuesday
Two parts today. First up a weighted carry max effort test. Second, mix the same carry in with some unweighted and weighted squats across four rounds (conditioning focus).

Wednesday
As many rounds as possible of a strict upper body push and a strict upper body pull (strength endurance focus).

Thursday
Benchmark test. One gymnastics and one weightlifting/strength (benchmark/gymnastics strength/strength focus).

Friday
Simplistic three rounder, couplet of cardio and calisthenics (conditioning focus).

Saturday
Benchmark test. This 16 minute AMRAP is either one you’ll love or hate with power cleans, pull ups and double-unders (conditioning focus).

Sunday
Three movements of weightlifting, gymnastics/calisthenics and weighted carry. The point system and penalties make this a brutal WOD to keep you moving and push through when you want to drop the bar or slow down (conditioning focus).

Gymnastic Strength for CrossFit

Monday
False grip pull ups
Hanging strength
Handstand conditioning

Friday
Hanging complex
Handstand conditioning
Push up strength

Powerlifting Club

Tuesday
Deadlift
Accessory
Strength WOD

Thursday
Bench press
Accessory
Quality WOD

Saturday
Squat
Accessory
1RM/complex

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch

Saturday
Clean & jerk

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