Programming w/c 23 October 2017

22 Oct

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Ring complex
Wall walk + hollow rock complex
Tuck sit to tuck planche

Wednesday (strength)
3 position muscle up
Push up complex
Flexed + dead hangs

Saturday (skills)
Handstand/handstand walk
Kipping mechanics
Bar muscle ups

Olympic Weightlifting Club

Monday
Jerk balance
Clean pull to mid-thigh + clean from mid-thigh
3 position clean and jerk

CrossFit Powerlifting

Tuesday
Bench press
Accessory
SWOD

Thursday
Back squat
Accessory
SWOD

Saturday
Deadlift
Accessory
SWOD

Sleven Strongman

Wednesday
Zercher deadlifts + supinated snatch grip deadlifts
Prowler harness 50m (under 90s) then 50% AFAP.

Saturday
One-arm pull-up strength
Farmer’s carry (trapbar) 20m
Atlas stone clean + carry (5 + 20m)
Sandbag carry EMOM

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