CrossFit Programme June 10th – 16th
NEW CYCLE 🚨
Week 10
“Discipline is the bridge between goals and accomplishment.”
See you at work.
Monday – Press + Dips
Tuesday – Pulls + HSPU + Clean & Jerk
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Front Squat + Snatch
Saturday – Deadlift + Bench + Pull Ups
Sunday – Sunday Service
Monday
A1. Strict Press x 5-4-3-2 ~ ( 75-80-85-95%+)
A2. Dual KB Gorilla Row x 16 Total
B1. Dips x 10 (Use Bands if Needed)
B2. Poliquin Lateral Raise x 10-12 e.s
B3. EZ Bar Bicep Curls x 10-12
Today’s Workout:
Rounds // Time ~ Coaches Choice
Double Unders x 30
Alt DB Devils Press x 6 Total @ 22.5/15kg
Tuesday
A1. Snatch Grip Deadlift x 5-4-3-2 ~ ( 75-80-85-95%+)
A2. Single Leg / Split Leg RDL x 10-12 e.s
A3. Eccentric Handstands x 5 (w/tempo 3-5 sec) + Kipping HSPU x 5+
B. Clean & Jerk ~ E2MOM x 5 Rounds
Squat Clean & Jerk x 2
Today’s Workout:
Rounds // Time ~ Coaches Choice
Deadlift x 3 @ 140/90kg
Burpee x 5
Chest – Bar Pull Up x 7
Wednesday – Conditioning
WOD 1 ~ Rounds // Time ~ Coaches Choice
P1.
Dual DB Hang Power Clean & Press x 9 @ 17.5/12.5kg
Dual DB Box Step Ups x 6 Total
Dual DB Thrusters x 9
P2.
Cardio x 300m
WOD 2 ~ Rounds // Time ~ Coaches Choice
P1.
Power Snatch x 7 @ 50/35kg
OH Squats x 7
P2.
Cals x 15/20
WOD 3 ~ Rounds // Time ~ Coaches Choice
Toes – Bar x 7
D-Ball o/ Shoulder x 5
Wall Walks x 3
Thursday – Gymnastics
Friday
A1. Front Squat x 5-4-3-2 ~ ( 75-80-85-95%+)
A2. Bulgarian Split Squats x 10 e.s
A3. Seated Dual DB Balboas x 10
B. Snatch ~ E2MOM x 5 Rounds
Squat Snatch x 2
Today’s Workout:
For Time
Cals x 50
Hand Release Push Ups x 50
Cals x 50
HSPU x 50
Saturday
A1. Deadlift x 5-4-3-2 ~ ( 75-80-85-95%+)
A2. Bench Press x 5-4-3-2 ~ ( 75-80-85-95%+)
A3. Pull Ups / Weighted Chin Ups x 5-10 (Use Bands if Needed)
Today’s Workout:
Rolling Clock
Part A.
Squat Cleans x 12-9-6 @ 60/45kg
Cals x 12-9-6
Part B.
Power Clean x 15-12-9 @ 50/35kg
HSPU x 15-12-9
Part C.
Thrusters x 21-15-9 @ 42.5/30kg
Pull Ups x 21-15-9
Sunday – Service
3x rounds
15x left arm KB/DB snatches @24/17.5
15x right arm KB/DB snatches @24/17.5
15 Pull-ups
400mtr run / 24/32Kcals bike
12x back squats/squat cleans @ 100/60 or 75/50
400mtr run / 24/32Kcals bike
9x squats / squat cleans @ 100/60 or 75/50
400mtr run / 24/32Kcals bike
6x squats / squat cleans @ 100/60 or 75/50
400mtr run / 24/32Kcals bike
3x squats / squat cleans @ 100/60 or 75/50
3 rounds
100 singles under
30/45 sec handstand hold
50 DU
20 T2B