Day 4Partner WOD 200213 warm-up – Coach’s Choice A. AMRAP 6:00 – max calories – Assault Bike*Athlete 1 on the bike, Athlete 2 holds stone (belly hold… no shoulder holds)*Athletes must switch when stone is dropped*Stones are athlete’s choicerest to 10:00 on timer, then BB. AMRAP 6:00 – ping pong format2 db power snatches4 goblets […]
Day 3WOD 200212 warm-up – Coach’s Choice A. 1 set every 2min, x 5… execute complex w/dual dumbbells6 lunges + 5 power cleans + 3 push jerks + FLR to top of minuterest to 14:00 on timer, then BB. AMRAP 16:00 @ 80-90% effort100 wall balls500m row/ski30 clean & jerks… nte 95/6515 burpee box jumps…
Day 2WOD 200211 warm-up – Coach’s Choice A1. 90sec workload @ high intensity… barbells nte 115/7512 pull-ups/ring rows6 barbell thrustersmax calories – Assault Bikerest to 5:00 on timer, then A2(A1 @ 0:00, 10:00, 20:00)A2. 90sec workload @ high intensity… kb nte 32kg/24kg14cal/12cal row8 kb swingsmax t2b/hkrrest to 10:00 on timer, then back to A1(A2 @
Day 1WOD 200210 warm-up – Coach’s Choice A. Choose a complex that you love… 1 set every 2min, x 5Option 1:5 clean grip deadlifts + 3 hang power cleans + 1 thruster + FLR to top of minuteOption 2:5 snatch grip deadlifts + 3 hang power snatches + 1 overhead squat + FLR to top
Day 1WOD 200210 warm-up – Coach’s Choice A. Choose a complex that you love… 1 set every 2min, x 5Option 1:5 clean grip deadlifts + 3 hang power cleans + 1 thruster + FLR to top of minuteOption 2:5 snatch grip deadlifts + 3 hang power snatches + 1 overhead squat + FLR to top
Week of 200210 Preview Read More »
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
