May 2018 Programming Breakdown
May 2018: Athletes of the month
Weekly Programming Breakdown 4.30.18 – 5.6.18
Monday 4.30.18 CrossFit
Box Brief: Weekly WOD Breakdown https://crossfitbda.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 First Friday Happy Hour 5.4 Strength Sumo Deadlift (2″ blocks” 1×1 1RM, every 2min 3,3,2,2,1.1.1) 100% Coach Call Intent: Today we are working for a max in a deadlift with the plates slightly elevated. This will allow us to work slightly heavier […]
Sunday 4.29.18 CrossFit
Box Brief: Weekly WOD breakdown https://crossfitbda.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength “Bear Complex” Power Clean Front Squat Push Press Back Squat Second Push Press This will be scored as part of the metcon today. Metcon “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint […]
Sunday 4.29.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 25 16 Cal Row 8 DB Hang Clean + Jerk Right Arm 16 V-Ups 8 DB Hang Clean + Jerk Left Arm 16 Box Jumps – 5min Rest – AMRAP 10 30s Plank Hold 30s left plank hold 30s right plank hold 10 […]
Saturday 4.28.18 CrossFit
Box Brief: Weekly WOD breakdown https://crossfitbda.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 Warm-up 2 Rounds of: 7 Power Snatch 12 Wallballs 15 Calorie Row Metcon “Mustang Sally” In teams of 3 for time: 100-80-60-40-20 Power Snatch (95,65) Wallballs (20,14) Calories on the Rower Rx:(75,55) L2: (65,45)(14,10) L1: (55,35)(10,8) Sub Row for: Cals on Bike […]
Saturday 4.28.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 18 400m Run 20 KB SDLHP 10 tuck jumps -Then- AMRAP 18 40 air squats 10 Calorie Assault Bike 10 broad jumps Intent: 36min of movment with quick transitions between modalities. Pacing is once again key, stay consistent with each rep to insure […]
Friday 4.27.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a): Hang Power Clean (5×1 HPC+Push Jerk+Split Jerk @ 70%, every 90s.) 1b) In between sets complete 10 Banded Pulldowns Intent: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. […]
Thursday 4.26.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Back Squat (5×5 @ 50% w/ 1sec. pause at the bottom) Intent: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be […]
