Weeks programming - CrossFit C2F

Weeks programming

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May Wk1 Programming

Tuesday

W.U
EMOM X 4
Skip 45 Sec
KB Swing X15
8 Min AMRAP
Tripod/ Headstand X 30 sec
Kipping swing X 10
Snatch pull X 10
Duck walk 1
Strength
Every 2 min X 16
Snatch Deadlift X 2
Hang snatch X 1

WOD
20 Squat clean
20 Box jump
15 Squat Clean
15 Box jump
10 Squat Clean
10 Box jump
5 Squat Clean
5 Box jump

Wednesday
12 Min Gymnastics
HS Hold 45 sec
Pistol X 12
Roll-stand X 4
M.U Transition X 6

WOD
15 min EMOM
Min1: Deadlift X 5
Min 2: Hollow Hold X 45 Sec
Min 3: 5 Wall walks
Rest 5 min
15 min EMOM
Min1: Walking lunge X 10
Min 2: T2B X 10
Min 3: Hand release Push-up X 10

Thursday
3 Min DUs
10 Min AMRAP
Bear Crawl X 1
Cossack Squat X 8
Wall Ball X 10
T spine stretch X 30 sec

Strength
Every 2 min X 12
Front Squat X 3
Re 1: 3 sec pause
Rep 2 & 3 @ @ 3.0.X.2

WOD
EMOM X 20
Min 1: 5 Pull ups
Min 2: 3 Power Clean

Friday
W.U
12 Min AMRAP
L-Sit Hold X 30 Sec
HS Shoulder tap X 30 sec
Kipping T2B X 10
Hollow hold-Arch X 5 (2 sec hold)

Strength
4 Rounds
Missile press X 5
Push press X 10
Rest 2 min

WOD
50 Burpee
40 Box Jump
30 Thruster

Saturday
W.U
2 Rounds
20 DUs
10 Ring row
5 Pushup
30 Sec HS

Strength
5 Rounds
Bench press X 3
Bent over Row X 6
Rest 2 min
WOD
15 MIN Partner AMRAP
40 KB Swing
40 Push up
40 STOH