News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 26th May 2019

Good morning all, as you know it is a Bank Holiday Weekend so tomorrow the gym will be open from 9:30am to 12pm. It has become a bit of a tradition for CrossFit Gyms around the world to run a Memorial Day 'Murph' session on Monday the 27th so thats exactly what we are going to do. I am going to put on two class, one at 9:30am and one at 10:30am, each capped at 15 people so if you would like to take part then make sure you book in ASAP.

Have a great day guys and enjoy the rest of the Bank Holiday.

Angelo

PROGRAMMING

MONDAY

'Murph'
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

Notes;
Its tradition on this bank holiday for CrossFit Gym's around the world to do Murph, so here we have it. Can do it individual or as a pair if you prefer.

TUESDAY

Push Jerks
3-3-3-3-3 (Build over 5 sets)

5 Sets;
In 2 mins
60s Max Cal Row
Max Burpees
Rest 1 min

Notes;
Looking to build to a relatively heavy triple on the Push Jerks before hitting some Rowing / Burpee intervals.

WEDNESDAY

5 sets;
3 Hang Power Cleans
15 Box Jumps
Rest 1 min

10-20-30-40-50;
Russian KB Swings @32/24
Sit ups

Notes;
Over 5 sets I want you to build up you weight on the Hang Power Cleans but after each set you must complete 15 Box Jumps and then you get a minutes rest. For the Wod go heavy on the Swings.

LEARN TO LIFT

Hang Muscle Snatch
5-5-5 (Build over 3 sets only)

3 Pos Power Snatch
(Above knee, below knee, floor)
Build to Heavy Set

5 min Amrap;
Power Snatch @70% above Max

Notes;
Todays primer will be Muscle snatch before working Power snatch from 3 different postions, Starting at the top and working down. Will finish with some volume work at 70% of your max from the complex.

THURSDAY

LONG WOD

7 rounds
In 6 mins;
3 Mins Max Cal Row
400m Run
Max Reps
Rest 1 min

1- Back Squat
2- Press
3- Romanian Deadlift
4- Front Squat
5- Push Press
6- Hang Power Snatch
7- Bar Hop Burpees

Notes;
Aim for consistency across all rounds ,working with an empty barbell it should be light enough to be able to keep moving continuously for however long you have left. "

FIVER FRIDAY

5 sets for Quality;
60s Wall Sit (can add weight)
12-15 Tempo Press ups (20X1)
12 Alt DB Muscle Snatch
Rest 60s

12min Amrap;
5 Toes to bars
10 Burpees
20 FR KB Rev Lunges

SATURDAY

TBA

SUNDAY

LEARN TO LIFT

Power Cluster
3-3-3-3 (Build- not to max)

P Clean +Hang Clean + P Jerk
Build to Max

For Time/ Quality;
30 P Clean + Jerk @60/40
(or 60% of above)

Notes;
Power Clusters mean when you receive the bar in the dip you go straight into your press without standing up between. Building to a Max in the complex and then working through the benchmark workout ' Grace' for quality.

GYMNASTICS STRENGTH

Barbell Z Press
6-6-5-5-4-4 (Build)

5 Sets;
10-12 Tempo Press ups (21X1)
Rest 30s
10-12 Pause Sup Ring Rows
Rest 60s

5 Rounds;
10 SA DB Push Press (L)
10 SA DB Push Press (R)
50m SA KB Farmers Carry (L)
50m SA KB Farmers Carry (R)
40s Hollow / Tuck Hold
Rest 60s

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