Crossfit Program 11th November -17th November 2019
Week 11 of 12 . Week 11, The final week of our basic lifting patterns of this training phase, remember we are looking for a higher % lifted for your x5 reps sets please. There are some meaty WODs this week check your time on work rest rounds and count your reps.
Monday – Cleans, pull ups and “No time like now” .
Tuesday – Bench press and another 3 rounds each and another 3 rounds each.
Wednesday -Complex and ladders.
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, pressing and try and keep count.
Saturday – Snatching and get of the floor……
Sunday – CF open WOD?
Monday
20mins E2MO2M -build weight
A Clean Pull + Hang Clean (knee) + Clean – 10×1+1+1
20 minsE2MO2M
B1 Back squats 5×5,5,5,3,3
B2 Pull ups 5×5,5,5,3,3 weighted
“No time like now”
3x 2min work 2min rest
power cleans x4 rx 60 /45
air squats x8
Tuesday
15min E3MO3M
A1 Bench press 5×5
A2 db- RFE split squats 5x5el
12mins YGIG
C1. ring dips or dips x6-12
C2. Db Walking lunges x12 (6el)
3 rounds each YGIG
Alt db lunges x16
Burpees x8
3 rounds each YGIG
Db STOH x16
Burpees x8
Wednesday
12 min Blood flowing YGIG
power clean x3
front squat x2
push press x1
6 up downs
Part A YGIG 12min
3,3,6,6,9,9,12,12 etc
Box jump or step overs
Wall balls
P1 does all 3s then P2 does 3 P1 does 6s P2 does etc
3min to reset
Part B YGIG 6min Thruster ladder 45/30
1,2,3,4,5 etc
Thursday – Unicorns
Friday
15min E3MO3M
A1 Deadlifts 5×5
A2 Strict OH press 5×5
10min YGIG rounds
B1 RKB swings x12 Heavy
B2 HSPUx6 @60X0
“keep count”
15min EMOM- 3 rounds
Min 1 ski erg ME
Min 2 D-balls OS ME
Min 3 Bikes ME
Min 4 standing plate chest press Rx 25/15 ME
Min 5 Rest
Saturday
20mins E2MO2M -build weight
A Snatch Pull + Hang snatch (knee) + snatch – 10×1+1+1
6min EMOM
1x squat jump into long jump please be careful if your not comfatable jumping -DONT
Teams 2 YGIG
6 rounds each Rx 45/30kg
7x Power clean
5x power snatch
3x thruster
rest 3mins
Max distance each in 3mins on Rower
Sunday
12min KB complex
12x RKb swing
12x alt BOR
12x goblet squats
12xalt clean n press
rest 1min
Run 400mtrs
7x rounds “Cindy”
bike 800mtrs
5x rounds “cindy”
Run 400mtrs
3x rounds “cindy”
bike 800mtrs
1x rounds “cindy”
Run 400mtrs
“cindy”
5x pull ups
10x press ups
15x air squats