Monday 3.21.16 WOD NOTES
Max Effort Upper Mobility: 6min 3min each side http://www.mobilitywod.com/daily/sunday-february-21st-2016/ Dynamic Warm Up: 5min Strength: 12min Floor Press (1RM) NOTES: Why? • Allows maximal weight to be pressed without undue stress on the shoulder. The limited range of motion prevents the Athlete from flaring out the elbows in the concentric movement, limiting the amount of scapular rotation […]
Monday 3.21.16 WOD
Max Effort Upper Strength Floor Press (1RM) WOD “Delightfully Tacky, Yet Unrefined” In 12min Complete: 15 Snatches (135,95,115,75) 30 C2B (Pull Ups) 15 Snatches $ Out 6x10sec. V-Up Stactic Hold
Sunday 3.20.16 WOD
Competition Day WOD 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! 15:00-40:00 30 Bear Complexes (115,75,95,65) **BC: Everytime you drop the bar complete; 3 burpees + 6 T2B (K2E) + 9 Wall Balls (20,14) **BC=Cluster + BS + BNP 40:00-50:00 Snatch (1RM) $ Out 3×15 V-Up with PVC overhead […]
Sunday 3.20.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: None NOTES: Instead write the below on a whiteboard and have people complete it as they arrive AMRAP until movement demo begins. 3 Burpee Pull Ups, 6 Sit Ups, 9 Air Squats WOD: 50min 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! […]
Saturday 3.19.16 WOD
Partner Up! WOD “Curley Boo Johnson” 50-40-30-20-10 Bench Press (Rx+ = 3/4BW,Rx=1/2BW) Cals on Assault Bike KB Swings (70,55,55,35) **25min time cap **One works, One rest $ Out Have a great weekend!
Friday 3.18.16 WOD
CrossFit Open 16.4 Friday Night Lights starting at 5:30pm – Ardmore Max Effort Upper Strength Push Press (1RM, less than 10reps past 50%) WOD “Meadowlark Lemon” 50-40-30-20-10 Row for Cals **3min rest between each set, score total time including rest $ Out Find a 8RM OH Barbell Sit Up with Feet Anchored
Friday 3.18.16 WOD NOTES
Max Effort Upper Mobility: 5min Classic banded overhead distraction with front rack, Coaches choice Dynamic Warm Up: 5min Strength: 12min Push Press (1RM, less than 10reps past 50%) NOTES: Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips. WOD: 25min […]
Thursday 3.17.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (12×2 @ 70%) WOD Happy St. Patricks Day! “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m Run **15min time cap $ Out 3×20 Barbell Side […]
Thursday 3.17.16 WOD NOTES
Dynamic Effort Lower Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 2, new DE lower. Allow Athletes to warm up for 3min then compete 12×2 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus on technique, especially the second and third pull. The distance […]
Wednesday 3.16.16 WOD
Competition Day WOD “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches **Score the time of each segment $ Out […]
