Programming for the Week Commencing‪ 11th March‬

‪Monday:‬

‪Barbell – Hang Power Snatch‬

‪A.‬

‪Build to a Technically ‘Perfect’ Triple Hang Power Snatch‬

‪Or‬

‪Work on OH Mobility‬

‪B.‬

‪12 EMOM‬

‪1- 5 X Hang Power Snatch* @70% of A‬
‪2- 5-10 X V-Up‬

‪*Scale to American KB Swing (12 Reps)‬

‪C / ACE.‬

‪Accessory – Strength ‬

‪3 X 4 Front Squat @70%‬

‪Tuesday:‬

‪🔥‘The Firestarter’🔥‬

‪In Pairs‬
‪4 Rounds For Time:‬

‪100 X DU / SU‬
‪20 X Manmakers @22.5/15kg‬
‪30 X Burpee Over DB‬
‪40 X Slamball @30/20lb‬

‪*E2MOM 10/8 X Cal Bike / Ski ‘Sprint’‬

‪Time Cap: 40 Min‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Speed Endurance

4 Intervals
30sec Isometric Anderson Squat w/ Yoke
5 X Sandbag Squat Cleans
300m Row
Rest

Rest 5 Minutes

4 Intervals
30sec Zercher Hold w/ Axle Bar
5 X Slam Balls
300m Ski / 600m Bike
Rest

‪🔷🔹🔹🔷‬

‪Wednesday:‬

A.

Strength

5 X 3 Strict Press @85%

B.

Conditioning
For Time:


Buy In: 800m Run

30-20-10
DB Front Squat @22.5/15kg
Down Ups

Buy Out: 800m Run

Score = Time

‪Thursday:‬

A.

Skill – Push Up Technique

Clean Warmup

B.

For Time:

21-15-9
Squat Clean @60/40kg
HR Push-Up
Calories
Wall Ball @15/9kg
Strict Pull-Up

Time Cap: 25 Min

After Class Extra:

3 Sets:

30-45sec Handstand Hold / Plank Hold
30sec Rest
30sec Hollow Body Rock
30sec Rest

‪Friday:‬

A.

Strength

5 X 4 Deadlift @80%

B.

Conditioning

YGIG (Relay In Pairs)

8 AMRAP

12 X Alt Goblet Lunge @32/24kg
8 X T2B

2 Min Rest

8 AMRAP
12 X Russian Swings @32/24kg
8 X Sit Ups


Score = Rounds

‪Saturday:‬

‪Teams of 3 Chipper‬
‪35 AMRAP‬

‪90 X Calories‬
‪9 X Rope Climbs‬
‪24 X Devils Press @22.5/15kg‬
‪48 X Synchro Air Squats‬
‪60 X Calories‬
‪6 X Rope Climbs‬
‪18 X Devils Press @22.5/15kg‬
‪36 X Synchro Air Squats‬
‪30 X Calories‬
‪3 X Rope Climbs‬
‪12 X Devils Press @22.5/15kg‬
‪24 X Synchro Air Squats‬
‪In Remaining Time AMRAP DB Thruster!‬

‪Score = Thruster Reps‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Base Endurance

Madison Triplet💥Spitfire Style💥

6 Rounds for Time

400m D-Ball / Sandbag Run
7 X D-Ball / Sandbag Over Wall Burpees

‪🔷🔹🔹🔷‬

‪Sunday:‬

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run