Programming w/c 23 January 2017

22 Jan

CrossFit (Level 2)

Monday
A good opportunity to practise double-unders today as they are teamed up with overhead squats and a dumbbell movement. Tough WOD for many but the practise will be useful with the Open on the horizon. Bulletproof Shoulders today is overhead press work (conditioning focus).

Tuesday
Very simple blast today with toes-to-bar and kettlebell swings across a 10 minute EMOM. Farmer’s carry in Bulletproof Shoulders today (conditioning focus).

Wednesday
Second triplet of the week, and more Open likely choices. Cleans and wall balls feature alongside sit-ups. But longer today than yesterday’s sprint (conditioning focus).

Thursday
A day to practise gymnastics skills. The WOD demands the accumulation of handstand and ring time, interspersed with some weighted carry time (gymnastics conditioning focus).

Friday
Snatch today and a chance to work on the lift with the option of keeping it touch and go so that we do some Open prep work for barbell cycling (weightlifting focus).

Saturday
Today has both thrusters and pull ups so will feel somewhat reminiscent of Fran but a nice deconstruction with the reps and a run involved, expect a fun challenge today (conditioning focus).

Sunday
Triplet of deadlifts, dumbbell front squats and box jumps. Straight forward 5 round workout to finish off the week (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Ring complex
Pull/push EMOM
Candlestick and bridge strength endurance

Wednesday (strength)
Strict and kipping pull up EMOM
Ring pike lowers
Hollow and wall walk finisher

Saturday (skills)
Kipping mechanics
Bar muscle up drills and practice
Pistols

Powerlifting Club

Tuesday
Bench press
Accessory
1RM

Thursday
Back squat
Accessory
SWOD

Saturday
Deadlift
Accessory
Circuit

Olympic Weightlifting Club

Monday
Clean & jerk

Wednesday
Snatch and clean & jerk

Saturday
Jerk

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