160709 Saturday
Day 6WOD 160709 WOD – Coach’s Choice Fitness Outside of the Shed…
July 2016
160708 Friday
Day 5WOD 160708 warm-up – Coach’s Choice A. 5 sets @ high intensity5 burpees AFAP + 1 sled sprint + 5 burpees AFAPwork @ 0:00, 3:00, 6:00, 9:00, 12:00immediately after 5th set walk 100m, then jog back… B starts @ 20:00 on timerB. AMRAP 10:00 @ 80% effort…. barbells not to exceed 95/65g2oh + 7
160707 Thursday
Day 4WOD 160707 warm-up – Coach’s Choice A. 10sec AD sprint every 2min, for 5 sets… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest and prep for B… starts @ 15:00 on timerB. Complete workload @ 80-90% effort… barbells not to exceed 275/185… workload is capped @ 35:00 on timer21 deadlifts200m run15 deadlifts400m run9 deadlifts600m runC.
Metaphorical Fitness
There are a lot of sayings out there that have been created by the new world of CrossFit, and most (if not all) of its population! There are very few in the CrossFit world who take a minority stand on the basic principles of fitness, strength and conditioning. Those who do often find out that
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160706 Wednesday
Day 3 WOD 160706 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:0020 back squats + 200m farmer’s carry + 30sec FLR15 back squats + 200m overhead plate carry
160705 Tuesday
Day 2WOD 160705 warm-up – Coach’s Choice A. 8:00 to build a heavy, successful power clean…rest 4:00, set up barbell @ 90% of heaviest successful attempt of A, then go to BB. AMRAP 8:00 @ 95% effortpower cleans @ 90% of A@ 20:00 on timer, perform 5:00 of Z1 activity on rower or ADwhen timer
