Programming w/c 30 Jan 2017

30 Jan

CrossFit (Level 2)

Monday
We’ll be finishing off the month of Bulletproof Shoulders with some retesting or testing if you didn’t hit the start of month tests. Plus a single-leg strength and gymnastics workout to finish (shoulder testing/conditioning focus).

Tuesday
Clean and burpee combination. Open season approaches so we need to start hitting these movements more frequently. This one has some intervals to push you hard through the work. (conditioning focus).

Wednesday
Hitting some overhead squats for strength component and then benchmark weightlifting workout ‘Grace’ to follow. (strength/conditioning focus).

Thursday
Chipper today with another well known workout, Filthy Fifty. Ten movements in total, 50 reps each. You do the math. (conditioning focus).

Friday
Working on push press for some strength earlier on, then a 12 minute AMRAP with overhead squats, and pull ups (strength/conditioning focus).

Saturday
First part of today’s workout will be a test of endurance. The second will be an interval workout with runs and man-makers. (conditioning focus)

Sunday
Front squats for today’s strength. Then a 20 minute AMRAP of toes-to-bar, wall ball and power cleans.

CrossFit Gymnastics

Monday (strength)
Handstand hold, working on technique
Weighted ring rows
Ring and barbell roll out finisher

Wednesday (strength)
Pull up complex
Toes-to-bar, push ups and dumbbell row EMOM
German hangs

Saturday (skills)
Kipping mechanics and drills
Kipping muscle ups
Handstand walk drills

Powerlifting Club

Tuesday
Back Squat
Accessory
Circuit

Thursday
Deadlift
Accessory
Heavy push press

Saturday
Bench
Accessory
SWOD

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Clean & jerk

Saturday
Snatch and clean & jerk

Other News

Last week’s email was a little premature about the website, as it took all weekend for the it to fully go live. Hence the lateness of the post today.

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