C2F weeks programming - CrossFit C2F

C2F weeks programming

image

Monday 11/5/15
2 Rounds
Skip 45 Sec
Duck walk X1
Crab Walk X1
8 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Clean pull
10 Power Stance

WOD
5 Rounds
400 M Run
6 Power Cleans
12 Burpee DB Box Step over

Tuesday
2 Rounds
Skip 45 Sec
3o Sec Couch stretch Each leg
6 Min AMRAP
10 Scap Pull up
4 Broad Jumps
30 sec Headstand

4 Rounds
2X Hang Clean
1X Clean
Rest 90 Sec

WOD
Annie
50-40-30-20-10
DUs
Sit Ups

Wednesday
12 Min AMRAP
45 Sec Wall Climb Hold
6 MU Transition
12 Pistols
6 HSPU

EMOM X 10
5-8 Pull ups

WOD
3 Rounds For Time
10 Burpees
15 STOH
25 Wall Balls

Thursday
2 Rounds
Skip 45 Sec
8 Lunging Lizard
6 Min AMRAP
30 Sec HS Kick up
10 Kipping Swing
30 Sec Hollow Hold

5 Rounds
Front Squat X 2-5 Reps
Rest 90 Sec
Advanced X 2
Intermediate X 5

WOD
15 Min AMRAP
30 Pistol
30 Pull up
30 Box jump
3 Wall Climbs

Friday

2 Rounds
Skip 45 Sec
8 Squat Lunge Complex
6 Min AMRAP
2 Wall Climbs
10 KB Swings
10 KB OH Reverse Lunge

5 Rounds
Deadlift X3-5
30 Sec Hollow Hold
Rest 90 Sec
(3 reps if DL is 1.5 BW or more)

Saturday
10 Min AMRAP
Curb Run
45 Sec Wall Climb
20 Sec Bar Hang
5 HRPU
5 Pullup/10 Ring Row

5 Rounds
Bench Press X5
Bent over KB Row X12
DB Curl X 12
Rest 1 Min

WOD
800M Run
4 Rounds
10 Deadlift
20 HRPU/ 10 HSPU