Wednesday 2.3.16 WOD
Explosive Strength WOD “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) $ Out 2×50 Heavy Band Crunches
Wednesday 2.3.16 WOD NOTES
Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below WOD: 20min “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) NOTES: Talk to the Athletes about a game […]
Warm-up Rope climb wars teams 1 vs 1 race to top losing team does 5 burpees 2 rounds each member of the team has to go Demo wall balls push press Weightlifting push press moderate weight 5×5 Metcon 10 min AMRAP 10 wall balls 10 push ups 10 push press
Week of 2.1.16 Barbell Club
Conjugate Strength Tuesday 1. Overhead Squat (@ 70% 10×2) 2. Hang Snatch (Build to Heavy Triple) 3. Metcon (AMRAP – Rounds) 10 Min EMOM 2 Hang Snatches @ 60% 4. Snatch Grip Dimel Deadlifts (@ 35% 3×20) 5. Inverted Ring Rows (3 x Max or 3 x 10) Thursday 1. Back Squat (@65% 5×5) 2. Clean High Pull (3×8) 3. Squat Clean […]
Tuesday 2.2.16 WOD
Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 70%) WOD “Eva – short and light” 5 Rounds 400m Run 15 KB Swings (55,35) 15 Pull Ups $ Out 3×20 KB Oblique Cruches **each side
Tuesday 2.2.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone. Strength Incline Bench Press (6×3 @ […]
