Programming w/c 13 November 2017

12 Nov

CrossFit (Level 2)

CrossFit Gymnastics

Monday (strength)
Front lever + back lever
Ring support + ring dip conditioning
Single arm hang

Wednesday (strength)
Strict pull up
Box handstand walk + box handstand pike push-up
Plank hold on rings

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

Olympic Weightlifting Club

Monday
Hang pulls (no arms)
Snatch from hip
Snatch deadlift + power snatch
Snatch first pull

CrossFit Powerlifting

Tuesday
Bench press
Accessory
SWOD

Thursday
Back squat
Accessory
SWOD

Saturday
Deadlift
Accessory
SWOD

Sleven Strongman

Wednesday
Prowler drag 20m
Partner conditioning

Saturday
Prowler rope pull 1 length
Zercher yoke carry 30m
Sandbag clean 1RM
Sandbag rack hold :60
Tabata sandbag carry

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