Archive for July 7, 2017

Next two weeks programming

Posted: July 7, 2017 by crossfittotactfit in Uncategorized

All we are making some changes to how we post things. For now expect to see a week of wods posted. Sure you can cherry pick but we know who you are. Here is what is on tap for the next two weeks.

For the SSS piece. All lifts will use the following scheme.  5@50%. 3@60%. 2@70%. 1@75%. 1@80%. AMAP @ 85%.

10 July SSS: Squat

WOD:  16 EMOM

1/5/9/13 – 7 TTB then 10 wall ball

2/6/10/14 – 10 KB snatch 1.5/1.0 then 7 chest to bar pull ups

3/7/11/15- run 200m

4/8/12/16- 15 bfsu then 10kb goblet squat

11 July. SSS:  bench

WOD: 4 amrap 10 push up 15 bfsu 20 squat. 4 min rest. 4 amrap

12 July. WOD:  Nancy. 5 rft 400m run 15 OHS@95/75

13 July SSS:  press

WOD:  chip away. 16 min HARD CAP!!!  30 pull ups, 20 deadlifts 225/185. 10 cleans 135/95. 29 deadlifts 225/185. 30 pull ups

14 July SSS:  deadlifts

WOD:  16 amrap. 200m run. 15 shoulder 2 overhead 95/75. 5 pull ups.

 

For the the week of 17-21 July SSS scheme is 5@40% 5@50% 5@60%. This is a deload week.

17 July. SSS:  squat

wod:  20 amrap. 400m run. 3 rope climbs. 6 stone over shoulder 150/100

 

18 July. SSS:  bench

wod:  10 e2mom row 250m.

19 July Jackie. 1000m row 50 thruster 45#. 30 pull ups

20 July. SSS press

wod:  4 rft. 10 ring dips. 10 hspu. 10 cleans (full). 135/95

 

21 July. SSS:  deadlift

wod: KB Ladder 1.5/1.0

1…10 burpee over kettlebell

2…20 goblet squat

3…30. KB swing

so you do 1 burpee over bell, 2 goblet squat 3 swings. Then 2/4/6 then 3/6/9 and so on.

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