Workout

CrossFit C2F Programming Thursday 20th-26th

By August 20, 2015 No Comments
Thursday OLY 20th Friday 21st Saturday 22nd
W.U W.U W.U
Run 100m Run 100m Bench Day Baby l
10 Landing stance 15 KB S
10 Snatch Pull 3 Inch work Light Weight
5 Muscle Snatch 5 Kipping pull up
4 rounds 4 Rounds
Strength Strength
5 Rounds 5 Rounds
Power Snatch X 3 Deadlift X 3 @ 85%
OH Squat X 2 Rest 30 Sec
Snatch Bal X 1 HSPU X 3
Rest 2 Min Rest 2 Min
WOD WOD WOD
5 Rounds 6 Rounds For Time Team WOD
8 Pull up Run 100m 5 Rounds
4 C&J 10 Burpees to bar 30 Wall Ball
4 Front Squat 30 KB Swing
30 Pushup
Run 100 M
Monday 24th Tuesday 25th Wednesday 26th
W.U W.U W.U
6 Min AMRAP 4 Rounds 3 Rounds
30 Sec Skip 30 Sec HS Shoulder tap 10 Pike up
5 Kipping Pull up 10 Hollow Rock 4 Broadjumb
10 Skater Squat 10 Kipping swing 6 Burpee
5 Sumo Squat
Strength Strength Gymnasty
5 Rounds 5 Rounds 15 Min
Reverse KB Lunge X 20 Push Press X 5 @ 75-85% 5 Strict pull up to push away
rest 30 Sec Rest 30 Sec Partner Head Stand 1 Min
Wall Climb Hold X 60 Sec Bent over KB Row X 15 12 WTD Pistol
WOD WOD WOD
10 Min AMRAP 21-15-9 Partner 15 Min Split as needed
10 Wall Ball Deadlift 80/50 20 KB Push Press 24/16
5 Burpee Air Squat 100 Med ball Run
15 Sit up T2B 10 Pull up

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