Programming w/c 16 October 2017

15 Oct

CrossFit (Level 2)

 

CrossFit Gymnastics

Monday (strength)
Tempo muscle-ups
Russian dip + strict dip
L-sit on rings + parallette side planks

Wednesday (strength)
Weighted ring pull-up
Donkey kicks on parallettes
Press to handstand
Hanging core work

Saturday (skills)
Handstand/handstand walk
Kipping mechanics
Muscle up/kipping muscle up

Olympic Weightlifting Club

Monday
Halting snatch deadlift + finish
Drop snatch
High hang snatch + paused snatch + snatch

CrossFit Powerlifting

Tuesday
Deadlift
Accessory
SWOD

Thursday
Bench press
Accessory
SWOD

Saturday
Back squat
Accessory
SWOD

Sleven Strongman

Wednesday
Viking sloth press
Dumbbell Z press
Sandbag conditioning (10 min AMRAP)
Sled drag 1 mile

Saturday
Single arm kettlebell overhead squat
Kettlebell windmills
Prowler rope pulls 2 lengths (3 attempts)
Overhead yoke carry 15m (2 attempts)
Sandbag carry 100m

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