2019 Cycle 1 Programming

Week 7-Thursday

CrossFit Conditioning - Thursday, May 16, 2019

WOD:- Thursday - Competition
A) Rope Climbs
. 3-3-3-3-3
. After each large set complete 1 Turkish get up each side
B) For Time- 12min cap
. 15,12,9,12,9,6
. Alt DB Snatch 22.5/15 (complete the amount on each arm)
. Burpee Box Jump Overs

:::::

WOD:- Performance
A) Rope Climbs
. 2-2-2-2-2
. After each large set complete 1 Turkish get up each side
B) For Time- 12min cap
. 15,12,9,12,9,6
. Alt DB Snatch 15/10 (complete the amount on each arm)
. Burpee Box Jump Overs

:::::

WOD:- Base & Teens
A) Floor Climbs
. 3-3-3-3-3
. After each large set complete 1 Turkish get up each side
B) For Time- 12min cap
. 15,12,9,12,9,6
. Alt DB Snatch 10/8 (complete the amount on each arm)
. Burpee Box Jump Overs
:::::

 

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