Weekly Programming 30/12
Tag: CrossFit near me
Weekly Programming 23/12
Weekly Programming 16/12
Weekly Programming 09/12
Weekly Programming 18/11
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
30 Double under
10 Toe to bar
Finisher
ME Assault bike Cal 30sec
Olympic Lifting
Behind the neck press + ME OHS
5 x ME
Monday WOD
AMRAP 26min
1 deadlift 100/70
1 HSPU
200m run
2 deadlift 100/70
2 HSPU
200m run
3 deadlift 100/70
3 HSPU
200m run
4 deadlift 100/70
4 HSPU
200m run
continue….
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds For time
20 Kettlebell swing 32/24
30 wall ball
Olympic Lifting
OHS
1-1-1-1-1
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
AMRAP 15min
400m run
20m walking lunge
5m HS Walk
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Wednesday WOD
Strength (deload)
snatch (T&G)
3×5 40%, 50%, 60%
Metcon
21-15-9
Deadlift 100/70
Pull up
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
