Programming: Week of April 22nd - 27th, 2019


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Programming: Week of April 22nd – 27th



 

 

 

 

 

 

 

 

 

Monday, April 22nd, 2019

Warm Up: Line Drills

Burgner C&J Warm Up

 

Strength: Squat Clean
2-2-2-2-2


WOD: For Time, Reps of:
1-2-3-4-5-6-7-8-9-10 Clean & Jerk 155/105

With
1 round of Cindy in after each
5 Pull ups
10 Push ups
15 Air Squats

Olympic Lifting Programming for Monday

Push Jerk & Split Jerk 1-1-1

Tempo Back Squat : 4-4-4-4-4
(4-sec Down, then, Explode Up)

 

Tuesday, April 23rd, 2019

Warm Up: 400m med ball run
Then: 2 Rounds of
10 MDB goodmorning
10 MDB Cossacks lunges
10 Leg swings

 

Strength: Deadlift
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 70% | 8 @ 75% | 10 @ 60%

WOD: In 5 mins do: 35 Wall Balls, 20/14 lbs
~Then in the remaining time:
AMRAP of: 9 Deadlifts, 225/155 lbs
9 Lateral Burpees Over Bar

Olympic Lifting Programming for Tuesday – Class at 7pm

2 Position Clean & Jerk 1-1-1-1-1

Snatch Pull + Snatch High Pull + Power Snatch 1-1-1-1-1

Wednesday, April 24th, 2019

Warm Up: 2 Rounds
5 wall kick ups into
10 shoulder taps into
1 slow negative

30 sec hollow hold into
10 lemon squeezers into
5 plank to pushups

 

Strength: 15 Min Alt. EMOM
5/3 Strict Handstand Push up
1 Min. Plank hold.
5/3 Dumbbell Bench Press 70/40

 

WOD- 12 Min. AMREP ascending reps by 2. Of
Push Press 115/80
toes to bar
Box Jump overs 24/20

Endurance Programming for Wednesday - Class at 6:30pm

"Tabata" - Assault Bike : 8 x 15 secs / 10 secs

"Tabata" - Row : 8 x 15 secs / 10 secs

WOD: For time:

30 Clean & Jerks, 115/75 lbs

Run, 600 m

15 Clean & Jerks, 115/75 lbs

Run, 300 m


Thursday, April 25th, 2019

Warm Up: Running Technique & Drills short burst
Ring Muscle Up Drills

Strength: Back Squat
10 @ 40% | 10 @ 50% | 8 @ 60%
8 @ 70% | 8 @ 75% | 10 @ 60%

WOD: For Time, Reps of
9-6-3
Heavy Thrusters 165/115 & Muscle up

 



Afternoon Classes (4:30pm & 5:30pm) CrossFit 5k run or Row

Olympic Lifting Programming for Thursday

Clean Deadlift + Hang Clean + Clean Deadlift + Clean + Jerk : 1-1-1

Pause Front Squat 4-4-4-4-4

 

Friday, April 26th, 2019

Warm Up:
2 Rounds
250M Row
1 Min Wall sit
10 down up dog
10 alt thread the needle
10 samson stretch

Burgener Snatch Warm Up

Strength: Three Position Snatch
1-1-1-1-1-1

 

WOD: “Randy”
75 Power Snatches, 75/55 lbs

Saturday, April 27th, 2019

 

9am CrossFit Friends  & Family
WOD:
20 Min AMRAP
Run, 400 m

Then 3 rounds of:

5 pull-ups

10 push-ups

15 squats


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