Programming – Week beginning 20th November

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Programming – Week beginning 20th November

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide*

Monday:

Strength/Technique:

  • 3 position snatch pulls

Metcon:

  • For time:
  • 40 over bar burpees
  • 30 box jumps
  • 20 pull ups
  • 10 push press 50/35kg

Tuesday:

Strength/Technique:

  • Squat wave set – 4-3-2-4-3-2

Metcon:

  • 5 min AMRAP:
  • 200/150m row
  • 10 AKBS 24/16kg
    • 1 min rest
  • 5 min AMRAP:
  • 20 WBS
  • 10 Push ups
    • 1 min rest
  • 5 min AMRAP:
  • 20 DB goblet squats 22.5/15kg
  • 10 DB Snatch 22.5/15kg (alternating)

Wednesday:

Strength/Technique:

  • Split stance RDL

Metcon:

Partner WOD:

  • 8 min AMRAP:
  • 10 GHD sit ups each
  • 20 Wallball shots each
  • 40 Double unders each
    • 2 min recovery
  • 8 min AMRAP:
  • Max cal air bike (swap every minute)

 


Thursday:

Strength/Technique:

  • CrossFit Strong

Metcon:

  • N/A

Friday:

Strength/Technique:

  • Kettlebell complex

Metcon:

  • 5 rounds for time:
  • 10 ring dips
  • 10 ring rows
  • 5 power snatch 40/25kg
  • 5 hang power snatch 40/25kg

Saturday:

Metcon:

  • SAVAGE SATURDAY