Programming w/c 17 April 2017

15 Apr

CrossFit (Level 2)

Monday
Coaches choice today for the Bank Holiday. You are at the mercy of Coach Carolyn (conditioning focus).

Tuesday
Romanian deadlift to start things and then a couplet of push press and box jumps (strength/conditioning focus).

Wednesday
Today’s triplet consists of runs, pistols and chest-to-bar (conditioning focus).

Thursday
Bear barbell complex reappears today which consists of a clean, front squat, push press, back squat and push press again (conditioning focus).

Friday
Some floor press for strength. Then an EMOM of rowing, strict dips and dumbbell snatch (strength/conditioning focus).

Saturday
Front squats followed by triplet of box jumps, kettlebell swings and burpees (strength/conditioning focus).

Sunday
Deadlift and handstand push-ups as it’s benchmark Diane to finish the week. We’ll be running a partner version of this for the Bring-a-Friend WOD with some very accessible scales to keep them moving so grab a buddy and jump in (benchmark/conditioning focus).

CrossFit Gymnastics

Wednesday (strength)
Muscle up strength
Handstand walk conditioning

Saturday (skills)
Kipping mechanics
Pull ups/butterfly pull ups
Handstand walk drills

Powerlifting Club

Tuesday
Bench press
Conditioning

Thursday
Back squat
SWOD

Saturday
Deadlift
Heavy/1RM

Olympic Weightlifting Club

Monday
Hang snatch
Clean pull

Wednesday
Push/Power Jerk
Deadstop Front Squat

Sleven Strongman

Wednesday
Sled/prowler harness 30m
Partner conditioning

Saturday
Atlas stone squats
Dumbbell overhead walk 50m/side
Sandbag carry 400m + 200m + 100m

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