Day 1WOD 150413 warm-up – Coach’s Choice A. 3 x 10 back squats @ 30X1 (find 10RM in 3 sets), squat @ 0:00, 3:30, 7:00… perform 30sec side bridge each side during each rest period-rest as needed-B. Barbell Complex EMOM 6:003sec hold 2” off ground + 3sec hold above knee cap + 1 hang squat […]
Great post about snatching on the OPEX blog… http://opexfit.com/blog/ Should we all be snatching? Does it need to be a staple in every Foundations or Basic Training Program, and every Coach's Programming?? For several years now, I have felt as though the snatch has been forced upon us by the CrossFit Games, which has caused
Don’t believe the Hype! Read More »
Day 4WOD 150409 warm-up – Coach’s Choice A. 5 x 20sec row sprint, rest 2:00 between setsB. EMOM 10:00evens – 1-5 stone to shoulder – athlete’s choiceodds – 8-12 unbroken wall ballsC. EMOM 10:00evens – 5-10 stone squats – athlete’s choiceodds – 6-8 db hang clean & jerk – athlete’s choiceD. 5 x 20sec row
Day 3WOD 150408 warm-up – Coach’s Choice A1. 10 strict press, no racks, immediately into A2A2. 60sec side bridge R + 60sec side bridge L, rest 1:00 then back to A1, x 3B. Barbells are not to exceed 165/115unbroken touch-n-go power clean cluster – 4. 4. 4. 4. 4, rest 15sec @ dotsC. 5 x
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