Day 2WOD 160913 warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5. 4. 3. 2. 1.thruster… carry a sandbag 200’ + 30sec SB each […]
Day 1WOD 160912 warm-up – Coach’s Choice MAP 3-4A. 5 sets @ 80-90% effort, rest 3:00 b/t setsAMRAP 3:00… barbells not to exceed 75/55200m run20 shoulder to overhead50 double unders – OR – 25 bjsd… boxes not to exceed 20”burpees until time expires(work @ 0:00, 6:00, 12:00, 18:00, 24:00)B. post WOD body maintenance
Many of you in business understand, or know what ROI is… Return On Investment ROI measures the amount of return on an investment relative to the investment’s cost… investopedia.com The longer we do this thing called CrossFit… and the more we engage in strength and conditioning practices, experiments and regimens; the more analogies I see
ROI… an investment term with fitness implications Read More »
Day 4WOD 160908 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 @ 15:00… this workload is not for time5-4-3-2-1back squat… 200m run + 30sec SB each side after each setrest
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