Crossfit program 4th November – 10th November 2019

Week 10 of 12 . Week 10, Basic lifting patterns this week, 5×5 is the order of the week.

Monday – Cleans, pull ups and “inverse” a repeat from week 6

Tuesday – Bench press and 2minutes and 1minute.

Wednesday -Clusters and “Rugrats”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing  and YGIG

Saturday – Snatching and  a “Hot potato”

Sunday – CF open WOD 20.5

Monday

20mins E2MO2M -build weight

A Clean Pull + Hang Clean (knee) + Clean – 10×1+1+1

20 minsE2MO2M

B1  Back squats 5×5

B2  Pull ups 5×5 weighted

“inverse” -repeat from week 6

5x2min rounds

Round 1

6x power clean 60/45

ME air squats

Round 2

8x power clean

ME air squats

Round 3

10x power clean

ME air squats

Round 4

12x power clean

ME air squats

Round 5

14x power clean

ME air squats

Tuesday

15min E3MO3M

A1 Bench press 5×5

A2 db- RFE split squats 5x5el

12mins YGIG

C1. Ring dip / dips s x6-12

C2. Db Walking lunges x12 (6el)

2min per staion 1min change

Rowing 12/15kals ME Db GTOH

Bike 15/18cals ME bw alt lunges

Ski-Erg 15/18 ME  ME Db curl npress

Run 100mtrs ME bw walking lunges

Wednesday

8min BB complex YGIG format

Power clean x 1 Rx 60/40

front squat x1

push press x1

8min YGIG

Cluster -Thurster 1+2 Rx 45/30

“Rugrats”

E4MO4M x 5 Rounds:

9 Burpee Box Jumps (24/20)

15 KB goblet squats (32/20)

15/12 Calorie row or Bike

these rounds need to be hard and fast please

Thursday – Unicorns

Friday

15min E3MO3M

A1 Deadlifts 5×5

A2 Strict OH press 5×5

10min YGIG rounds

B1 KB swings x12

B2 Negative HSPUx3 @60X0

10min YGIG rounds

6-8x Dips

Bike 12/15 cals

10min YGIG rounds

6-8x Jump lunges or alt lunges

Ski-erg 12/15 cals

Saturday

20mins E2MO2M -build weight

A Snatch Pull + Hang snatch (knee) + snatch – 10×1+1+1

12min YGIG – not rushed for form and height

B1 Power snatch x3

B2 Seated jumps x3 knee just under 90 when seated

“Hot potato”

Working with a Partner 18min

C1 12xBox jumps

C2 Heavy Dball hold

starting at 0 then every 3rd min you will hot potota the ball over the box for 30second who ever ends up with ball with start with D ball hold

Sunday

“and the beat goes on”

Working with a partner in a follow the leader format.

Rowing for Cals and goblet squats

50-40-30-20-10

P1 row 50 cals then moves onto squats as soon as rower is clear P2 start to row 50 cals etc etc.