WEEK 4/16
Programming w/c 22nd January 2018
ANNOUNCEMENTS
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
NEW CLASSES & SCHEDULE CHANGES
N/A.
CROSSFIT WOD
Programming photo attached.
OLYMPIC LIFTING
Monday:
Clean.
Wednesday:
Jerk.
Sunday:
Clean & Jerk.
POWERLIFTING
Monday:
Bench.
Wednesday:
Squat.
Sunday:
Deadlift.
COMPETITION
Tuesday:
A. T2B; B. Thrusters; C. 18.Zero (DB snatch/burpees; bike/DUs/lunges.
Thursday:
A. Ring MUs; B. Clean complex; C. DB snatch, wallballs, row, HSPUs.
Saturday:
A. HSPUs, burpees, DUs; B. Snatch; C. Open 17.3.
HEAVY METAL CLUB
Monday:
Clean & Jerk and squat.
Friday:
Snatch and squat.
CROSSFIT GYMNASTICS
Thursday:
Pull-up, ring dips, midline.
Saturday:
Ring muscle-ups, HSPUs, static holds.
BARBELL STRENGTH
Saturday:
Squat and press.
FLEXIBILITY
Monday:
Front & side splits.
Wednesday:
Chest, bridge & triceps (for front rack).
Saturday:
Front & side splits.
ADULT GYMNASTICS STRENGTH
Monday:
Level 1 – midline, handstands, pull-ups.
Level 2 – aerial conditioning, handstand hold.
Wednesday:
Level 1 – midline, inversions.
Level 2 – aerial conditioning, handstand hold.
