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Crossfit training plan- 14/5/18 – 20/5/18

Posted 11th May 2018 by Geoff Stewart

Crossfit

Welcome to Phase 3, week 3 of our 2018 training plan.

Week 3. We are changing things up this week and moving the exercise selection around, so take a few moments to read the program before you pile in. You ll note there are some paused reps and some 1 1/4 reps so make sure you what these are and where they are.. Listen to your coach please.

 

On a number of the WODs we have not specified a weight, when your selcetining your weight we want you to work hard but not break yourselves the weight should be challenging and where possible as unbroken as possible if you find yourself standing around after every rep the bars to heavy. Loose the ego.

Have fun the sun is coming.

Monday

E2MO2M (10min)

A: Paused 2 Position Sn

Mid Shin / Mid Hang

5 x 3

 

E2MO2M (16min)

B1: 1 & 1/4 Deadlift (bottom) 4 x 7-9 @ 31×1

B2: 45* Incline 1 & 1/4 BB Bench Press 4 x 7-9 @ 31×1

 

Teams of 2 (20min YGIG)

6 Kb Snatch 20/16 (3ea)

8 Floor Press 60/40

10 Burpee

 

Tuesday

E2MO2M (10min)

A: Push Press (use racks) 5 x AMRAP

Note: If the AMRAP is above 8 add weight

 

E4MO4M (16min)

B1: Bulgarian Split Squat 4 x 7-9 @ 31×0

E, B2: Archer Chin Ups 4 x 7-9 @ 30×1

N, B2: Feet down Chin Ups 4 x 7-9 @ 30×1

Note: Complete both in 4 mins

 

16 Mins of:

Min 1: Db Thruster x 10-15 -manageable

Min 2: AKBS x 10-15

Min 3: Pull Ups or Ring Rows x 10-15

Min 4: Rest

 

Wednesday

20min: Every 4 min complete:

5 x Back Squat @ 70%@40×0

400m Run

 

10min: Every 2 min complete:

GTOH x 5 (medium)

DU 30

 

10min in teams of 4 (YGIG):

10 Cal Row / Bike AFAP

 

Thursday – Gymnastics

 

Friday

10 Mins of:

A:  Snatch Complex of:

Power Snatch

Jerk BTN

OHS

Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins

 

E2MO2M (12min)

E, B: Mid Shin Snatch + OHS 6 x 2+2

N, B: Mid Shin power Snatch + high hang power Snatch 6 x 2+2

 

E2MO2M (10min)

C: Box Squat @ 2″above parallel

5 x 7-9 @ 31×0

 

21-15-9 of:

E, OHS- as form allows

N, Goblet squats -heavy

E, Pull Ups

N, Toes down pull ups

 

Saturday

10 Mins of:

A: Clean complex

Clean Deadlift

Power Clean

Front Squat

Jerk

Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins

 

2MO2M (16min)

B1: Power Clean + Clean 8 x 3+2

 

In Pairs YGIG

5 Rounds

5 Front Squats (medium)

10 Dips

-Then-

5 rounds

5 Thrusters (medium)

10 Hand Release Press Up

 

Complete 3 sets of 20 Banded Face Pulls once complete

 

Sunday

15 Mins AMRAP of

200m Run

12 x Double KB Swing

20 x DU

 

15 min AMRAP of

200m Row

12 DB Push Press

12 DB Bent Over Row

 

10 min AMRAP

10 cal bike

10 x Persian Press Ups

10 x BB Curls