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Programming

Programming overview w/c 22 January 2018

By January 21, 2018 No Comments

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.

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