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Programming – Week beginning 16.10.17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Front squats Metcon: 30-20-10 Power cleans 40/25kg Burpee box jumps Tuesday: Strength/Technique: Deadlift Metcon: 4 rounds for time 10 SDHP 40/25kg 25 WBS 6/9kg Wednesday: Strength/Technique: Bench press Metcon: 16 min EMOM min 1 –[…]

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Programming week beginning 2/10/17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Clean and Jerk complex Metcon: 100 dubz buy in 5 rounds of 10 box jumps 24/30″ 20 WBS 9/6kg Tuesday: Strength/Technique: Single leg RDL Metcon: 10 min AMRAP 12 Deadlift @ BW (RX+ – 1.5 BW)[…]

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30 09 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Me and My Plate (Time) 400m plate run 21/15/9 Plate front squats Alternating hand on plate push ups 400m plate run 21/15/9 Plate ground to overhead Plate sit ups 400m plate run 21/15/9 Burpees to plate Plate overhead lunges 400m plate runRx – 20/10kg[…]

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22 09 17 – Ring pull ups

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Gymnastics Semi Supinated Ring Pull Up (4 x Submaximal sets) Semi Supinated Ring Pull UpSuperset with 10 KB high pulls Metcon Metcon (AMRAP – Reps) 12 min AMRAP: 3-6-9-12-15-18…… Snatch 40/25kg Toes[…]

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15 09 17 – Single arm vertical press

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Single arm dumbbell shoulder press (6×6 on each arm) Complete X reps on each arm separately Press with your weaker arm first Metcon Metcon (4 Rounds for reps) 3 min AMRAP:[…]

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