Programming w/c 27 March 2017

26 Mar

CrossFit (Level 2)

Monday
Starting the week off with a test, the CrossFit Total. Establishing a heavy back squat, overhead press and deadlift (strength focus).

Tuesday
A fifteen minute triplet with hang  power snatches, overhead squats and box jumps (conditioning focus).

Wednesday
Cleans followed by partner chipper WOD. Expect double-unders, burpees, sit ups, wall balls and kettlebell swings (weightlifting/conditioning focus).

Thursday
Benchmark girl today: Fran. Get or test your time on the most famous girl of all (conditioning focus).

Friday
Switching up the strength a bit with some Romanian deadlift followed by an alternating EMOM of goblet lunges and V-ups (strength/conditioning focus).

Saturday
Some handstand work to start and a couplet of front squat and ring dips to finish (gymnastics/conditioning focus).

Sunday
Snatch followed by another partner effort with rowing, dumbbell burpees and push press (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Ring row strength
Headstand pike ups
Back bridge

Wednesday (strength)
Weighted ring dips
Muscle up eccentric strength
L-sit lift offs

Saturday (skills)
Kipping mechanics (where appropriate Butterfly specific)
Kipping muscle ups
Rope climbs

Powerlifting Club

Tuesday
‘Linda’
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x b/w
Bench Press b/w
Squat Clean .75x b/w

Thursday
‘Coffey’
For Time
800 Meter Run
50 Back Squats (60/42.5)
50 Bench Press (60/42.5)
800 Meter Run
35 Back Squat
35 Bench Press
800 Meter Run
20 Back Squat
20 Bench Press
800 Meter Run
1 Muscle-Up

Saturday
‘TJ’
For Time:
10 Bench Presses (85/60 kg)
10 Strict Pull-Ups
Max Thrusters (60/42.5 lbs)
Repeat until you have completed 100 Thrusters

Olympic Weightlifting Club

Monday
Snatch

Wednesday
Snatch and clean & jerk

Heavy MetCon (Sleven Strongman)

Wednesday
Main event: Rope pulls 25m max effort

Saturday
Main event: Prowler push 50m max effort

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