Friday 4.22.16 WOD
Max Effort Upper Strength Power Clean (1RM) **Complete as EMOM with group WOD #1 1 Mile Run **@ 80% –5min Rest to WOD 2– WOD #2 “Ascending ‘Fran’” 9-15-21 Thrusters (95,65) Pull Ups $ Out Coaches choice
Friday 4.22.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches choice from video: http://www.mobilitywod.com/2012/08/rebuilding-the-feet-part-2/ Dynamic Warm Up: 5min Strength: 12min Power Clean (1RM) **Complete as EMOM with group NOTES: Complete as EMOM with group, this helps keep everyone on target and insure they are doing the work. Min 1: x3 @ less than 50% Min 2: x3 @ 50% […]
Thursday 4.21.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 50% + Band) Below Parallel WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 Pistols 8 DB Snatches 8 Box Jumps –3min Rest– 3min AMRAP 6 Pistols 6 DB Snatches […]
Thursday 4.21.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band (6×5 @ 50% + Band) **Below Parallel NOTES: WOD “Time Cop” 3min AMRAP 10 Pistols (L+R=2) 10 DB Snatches (60,45,55,35) 10 Box Jumps (20,20) –3min Rest– 3min AMRAP 8 […]
Thursday 4.21.2016 Crossfit Teens
Warm-up 5-6 minute dynamic warm up leg heavy Conditioning 1 mile run (Time) Metcon (Time) Complete in 8 minutes Demo Snatch review Front Squat review Met Con 15 snatch 30 front squat 45 sit ups 30 front squat 15 snatch
Wednesday 4.20.16 WOD
Competition Day! WOD “Dirty 30” 30 Box Jumps (24,20) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (55,35) 30 Front Squats (135,95) 30 Toes to Bar 30 Push Presses (115,80) 30 Deadlifts (115,80) 30 Wallballs (20,14) 30 Burpees 30 Double-Unders **37min Time Cap $ Out 3×30 KB Oblique Crunches **Each Side
Wednesday 4.20.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min WOD: 37min time cap “Dirty 30” 30 Box Jumps (24,20) – Unbroken 30 Chest to Bar Pull-Ups – scale to pull ups or jumping pull ups 30 Kettlebell Swings (55,35) – Unbroken 30 Front Squats (135,95) – Max 4 sets 30 Toes to Bar – scale to […]
Tuesday 4.19.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Speed Bench: 6×5 @ 50% + band tension ) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom […]
Tuesday 4.19.16 WOD
Dynamic Effort Upper Strength Bench Press (Speed Bench: 6×5 @ 50% + band tension ) WOD “Annie meets Grace” 50-40-30-20-10 Dubs Sit Ups **6 Clean and Jerks AFTER each set **Loading (135,95) $ Out 4×12 GHD Back Extentions
Week of 4.18.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM) 2. Bench Press (In 10 min window, find 3RM ) 3. Clean Pull (@ 70% 8×1) 4. Clean + Front Squat + Jerk (Build to Heavy Single) 5. Single Leg Reverse Hypers (3×15) 6. Lying Banded Leg Curls (200 reps with Purple) Thursday 1. […]
