2019 Cycle 1 Programming

Week 3-Tuesday

CrossFit Conditioning - Tuesday, April 16, 2019

 

WOD:- Tuesday - Competition
A) Front Squat
. 5 x 7 @ 70% (2min rest)
B) 12 Min AMRAP
. 10x OHS 60/40
. 30x Double Unders
. 4xBar Muscle Ups

 

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WOD:- Performance
A) Front Squat
. 5 x 7 @ 70%
B) 12 Min AMRAP
. 10x OHS 50/35
. 20x Double Unders
. 8xChest to Bar Pull Ups

 

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WOD:- Base & Teens
A) Front Squat
. 5 x 7 @ 70%
B) 12 Min AMRAP
. 10x OHS 45/30
. 10x Double Unders or 60 singles
. 12xPull Ups

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WOD Gymnastics
A) Shoulder Rehab & Core Primer: Band & Bracing Work
B) EMOM 8 Mins - 10, 8, 6, 4 or 2 Toes to Bar
C) For Time: 21-15-9 - 20min Cap
. Strict HSPU
. Strict Pull Ups
. Pistol Squats Each leg

 


 


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