Programming w/c 24 April 2017

23 Apr

CrossFit (Level 2)

Monday
Back squat strength followed by wall ball and kettlebell swing couplet (strength/conditioning focus).

Tuesday
Starting things with power snatch then moving on to a triplet of dumbbell snatches, sit ups and double-unders (weightlifting/conditioning focus).

Wednesday
Every minute on the minute with front squats alternating with burpees (conditioning focus).

Thursday
Power cleans then ‘Death by’ handstand push-ups (weightlifting/conditioning focus).

Friday
Endurance challenge with tough combination of run, row and double-unders (endurance/conditioning focus).

Saturday
Push press strength, then short AMRAP of muscle up, burpees and squat jumps (strength/conditioning focus).

Sunday
Partner workout sharing sprints and hang squat clean thrusters (conditioning focus).

Bank Holiday Monday
Coach’s choice: Nick running the Bank Holiday classes (conditioning focus).

CrossFit Gymnastics

Monday (strength)
L-sit to tuck planche
Legless rope climbs
Wall walk conditioning

Wednesday (strength)
Skin the cat
Strict handstand push-up
Dumbbell overhead holds

Saturday (skills)
Kipping mechanics
Kipping toes-to-bar
Kipping handstand push-up

Powerlifting Club

Tuesday
Back squat
Heavy/1RM

Thursday
Deadlift
Conditioning

Saturday
Bench
SWOD

Olympic Weightlifting Club

Monday
Clean pull + clean
Jerk drives

Wednesday
3 pos snatch
Rack holds

Sleven Strongman

Monday
Carry

Wednesday
Prowler drag

Saturday
Prowler harness

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