News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 9th June 2019

Good morning all, I hope you're all having a great weekend. Thanks to everyone that shared the new video I posted on the GB Page, really appreciate it. If you didn't see it check out the CrossFit GB facebook page (not group) and it'll be on there.

Not much to report guys so I'll leave you with the weeks programming.

Have a great day.

Angelo

MONDAY

Back Squats (wk 4)
1x3 @75%
1x3 @80%
1x3 @85%
Max 2 Attempts at 3rm

3 Rounds;
400m Run
21 Wallball
12 Pull ups
(Compare to 15th April)

Notes;
Final week of this block, building to a 3rm. We did this workout a few months back so if you did it you have a score to beat.

TUESDAY

EMOM 10;
1- 5 Deadlifts + Max HSPU's
2- Rest

5 sets;
In 2 minutes;
20 Russian KB Swings @32/24
Max Burpee Box Jumps @24/20
Rest 60s

Notes;
Going relatively heavy with the deadlifts and then straight into HSPU's or variation of. Some interval work to finish aiming to go unbroken on everything.

WEDNESDAY

LONG WOD

E2MOM 48;
1- 500m Row
2- 60s Plank Hold
3- 400m Run
4- 30s Side Star Plank (ES)

Notes;
Wont get much rest after the run and row but a full minute after the core exercises.

LEARN TO LIFT

OH Squats
3x5 (Light)

Tall Snatch
3-3-3 (Build to RPE 7/8)

Hang Snatch (Below Knee)
2-2-2-2-2 (Build to heavy Set)

EMOM 10;
1 Rep @above Max


THURSDAY

EMOM 6;
1- 30s Chest facing Handstand Hold
2- 30s Active Hang

Seated BB Press

7-6-5-5-4 (Build on last week)
Rest 2 mins

12min Amrap;
40 Double unders
20 Press ups
10 Strict Pull ups

Notes;
Upper body focus today, building on last weeks seated BB Press before hitting a Strict Gymnastics focussed amrap.


FIVER FRIDAY

EMOM 12;
1- 40s Row (m)
2- 40s DBL KB Deadlifts
3- 40s Alt V Ups

3 rounds
In 3 mins
30 Burpees
Max FR KB Lunges
Rest 60s

Notes;
For the EMOM the focus is on quality of movement not Max reps. The Wod you are aiming to hit as many Lunges as poss each round.

SATURDAY
TBA

SUNDAY

LEARN TO LIFT

Tall Split Jerk
5-5-5 (Light)

Front Squat + Split Jerk
5x 3+1 (Build)

Every 30s x10mins;
1x P Clean + Split Jerk @60%

Notes;
Todays focus is on the Split Jerk and using Front Squats fatigue the leg drive to really force you to get under the bar.

GYMNASTICS STRENGTH

5 sets;
6 Tempo Pull ups (21X1)
Rest 45s
8 Seated DB Press (20X1)
Rest 90s

3 Sets;
12 DBL KB Pendlay Rows
Rest 30s
60s Wall Climbs
Rest 60s

3 RFT;
30 Press ups
100m Suitcase Carry (ES)
30 Alt V Ups

Notes;
Focus on Pull strength today, There will still be some press work in but the main focus is the pull.

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