Day 1WOD 170320 warm-up – Coach’s Choice A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170313-hold bottom of thruster for 3sec-hold overhead position of thruster for 3secwork @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd setrest to 15:00 on timer, then BB. AMRAP 5:00 […]
Day 5WOD 170317 warm-up – Coach’s Choice A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min0:00, 2:00, 4:00, 6:00, 8:00, 10:00rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort, barbells not to exceed 95/65… workload capped @ 15:00150m row20 burpees over rower15 clean to overhead20 bjsd… 24”/20”15 t2b/k2e/hkrC. post
Day 4WOD 170316 warm-up – Coach’s Choice A. EMOM 5:00… start light and build bar each set… no failed attempts!3 touch-n-go snatches – OR – squat cleansrest to 10:00 on timer, then BB. AMRAP 20:00 @ aerobic flow pacecalories – bike or rower1 snatch or squat clean @ 100% of A starting @ 10:00, and
Day 3WOD 170315 warm-up – Coach’s Choice A. 10:00 of sled activity + pistol practice…-accumulate 5-7 heavy sled pushes -accumulate 30-50 total pistolsrest to 15:00 on timer, then BB. Complete 1 set of workload every 2min, for 10:00… work @ 80-85% effort… barbells not to exceed 135/957-5-3hang power cleanswall balls30sec wall sit (allow for minimum
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
973-552-2510
