Day 3WOD 160203 warm-up – Coach’s Choice A. 5 sets @ aerobic flow paceMen – 15cal rowWomen – 12cal row6 tgu, total reps, athlete’s choice30sec FLR-rest accordingly, then B-B. AMRAP 5:00 @ 90% effort… barbells not to exceed 80% of 1RM squat clean1 squat clean3 burpees over bar5 t2b/k2e/hkrC. post WOD body maintenance
Day 2WOD 160202 warm-up – Coach’s Choice A. 6 sets @ 95+% effort7 calorie AD sprint + 7 burpees AFAP0:00, 3:30, 7:00, 10:30, 14:00, 17:30rest to 25:00 on timer, prep for B… Choose a workload you LOVE and have fun with it!B. EMOM 10:00Option 1… 2 tng power snatch + 7-12 wall ballsOption 2… 2
Day 1WOD 160201 warm-up – Coach’s Choice A. EMOM 5:003 thrusters… build your bar over the 5 setsno rest between A & BB. EMOM 10:00… barbell is at 100% of A1 power clean + 1 front squat + 1 push jerk + 3 burpees over bar rest to 25:00 on timer, prep for C… barbells
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
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