Programming w/c 6 March 2017

05 Mar

CrossFit (Level 2)

Monday
Front squat for strength then ‘girl’ Mary: handstand push up, pistols and pull ups (strength/conditioning focus).

Tuesday
Snatch first followed by a couplet AMRAP with double-unders and power cleans (weightlifting/conditioning focus).

Wednesday
Press for strength. Then conditioning of two squat variations and a kettlebell swing (strength/conditioning focus).

Thursday
Longer WOD with deadlift, knees-to-elbows, press up and runs (conditioning focus).

Friday
CrossFit Games Open 17.3

Saturday
We hit the programming that was scheduled for last week but moved due to the Open: so back squat for strength then conditioning of front rack lunges, push ups and power cleans (strength/conditioning focus).

Sunday
High skills day with some power snatches and muscle ups across 10 rounds (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Muscle up transition strength
Skin the cat
Hanging around the world

Wednesday (strength)
Handstand push up
Pull up strength endurance
Gymnastics conditioning

Saturday (skills)
Kipping mechanics
Strict muscle up
Kipping handstand push ups

Powerlifting Club

Tuesday
Bench press
Rep max

Thursday
Back squat
SWOD

Saturday
Deadlift
Circuit

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch + clean & jerk

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