Crossfit training program 10/9/18-16/9/18
Welcome to Phase 5, week 2 of our 2018 training plan.
How are you feeling people? got any new aches and pains from week 1? This week you’ll be repeating your basic lifts and numbers so you’ll looking to add a few more kilos to the bar and holding the rep ranges. You’ll be working smoothly, consistanlly working your positions and solidity on your olympic lifting complexes.
We have a few short WODs and some YGIG partner WODs let try and move faster when your working and earn your rest periods.
Good luck, be strong, be safe and be happy.
Monday
A. 12min to complete
A1: Back Squat 4×10-12 @ 40×0
A2: Pull ups x 6-8 @ 41×0 (scales)
B.12min to complete
B2: Step up with leg drive 4x15el @ 20×0
B2: BB Bent Over Row x 4×15 @ 31×1
C.12min EMOM
10x 1no DB thrusters
10x T2B /K2E/ K2P / Leg raise
D. WOD. 6min AFAP – total reps score please.
Air squat x30
DUx60 or 60seconds
Tuesday
A. 12min warm up complex
Snatch High pull x3,3,2,2,1,1
Snatch Power clean x3,3,2,2,1,1
Squat snatch x3,3,2,2,1,1
OHS x3,3,2,2,1,1
Snatch balance x3,3,2,2,1,1
Build weight rest as needed.
B.20mmin E2MO2M
Odd: Power Snatch x3 @50-60% – fast and solid
Even: Snatch balance + OHS 1+2 – solid and stable
C.6min – with partner
*Box jumps
Alt reps with a partner you are aiming to jump and land tall on your box, aiming for 3 reps (or less) each per minute each.
D.6min
With partner alt reps AFAP
10 wall balls each
Wednesday
A.Rolling EMOM 16min
4mins @ each @ 70% of Power Clean
Power Clean x 3
Hang Clean x 3
Thrusters x 3
Front Squat x 5
B.8 Min EMOM
Even: Thrusters x 5 -medium
Odd: Row / Bike x 10cal -AFAP
C. 8 Min
Power Clean x 6 – medium
Pull Ups x 12
D. 8 Min
DB Walking Lunges x6el
Burpee x 12
Thursday – Gymnastics
Friday
A. 12min to complette
A1: Deadlifts 4×6- @ 40×0
A2: Bench press 4×10-12 @ 41×0
B. 12min to complette
B2: Walking lunges 4x12el @ 20×0
B2: seated DB OH press x 4×15 @ 3010
C.12min alt reps with partner
Deadlifts -100-70kg
Press up
1,2,3,4,5,6 >12min
Saturday
A. 12min warm up complex
High pull x3
Power clean x3
Front squat x3
Squat clean x3
Split jerk x3
Build weight rest as needed.
B. 20mmin E2MO2M
Odd: Squat or Power clean x3
Even: Power clean + Split jerks 1+2
C. 16min
Teams of 3 complete
Run 400mtrs each as team
180 Kb swings
Bike 180 cals team
180 Kb squat
Row 180 cals team
180 Kb push press
Reps must be equally divided if you finish -repeat AMRAP
Sunday
A. YGIG 8 min
Push Press x 7 -medium
DU x 21
Rest 2 min
B. YGIG 8 min
TTB x 7
Bike x 14 cal
Rest 2 min
C. YGIG 8 min
Press Up x 7
Run 200m
Rest 2 min
D. FLOW 20 mins continuous movements:
400m Run
FLR 60 sec
400m Row
20 Double Crunch / V-up
400m bike
DB 100m Farmers walk