Programming w/c 20 March 2017

19 Mar

CrossFit (Level 2)

Monday
Jerks first, then a couplet of muscle ups and snatches to finish (strength/conditioning focus).

Tuesday
Power cleans followed by triplet of ring dips, kettlebell swings and sumo deadlift high pull (strength/conditioning).

Wednesday
Benchmark ‘girl’ Nicole (conditioning focus).

Thursday
Back squat followed by clean & jerk coupled with double-unders (strength/conditioning focus).

Friday
CFG Open 17.5

Saturday
Deadlift followed by partner WOD with dumbbells and runs (strength/conditioning focus).

Sunday
Longer workout of the week with push press, chest-to-bar pull ups, dumbbell snatch and push ups (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Muscle up
Handstand push up
Hollow and arch conditioning

Wednesday (strength)
Pull up strength
Handstand walk
Weighted sit up

Saturday (skills)
Kipping mechanics/high rings
Bar muscle up
Handstand walk

Powerlifting Club

Tuesday
Deadlift 1RM

Thursday
Bench press 1RM

Saturday
Back squat 1RM

Olympic Weightlifting Club

Monday
Jerk

Wednesday
Snatch

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