Day 2WOD 160712 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort5 kb swings… not to exceed 32kg/24kg10 wall balls20 double unders – OR – 50 singles\rest 4:00, then BB. AMRAP 6:00 @ 80-90% effort200m sandbag carry15 ohs – barbells not to exceed 95/65rest 4:00, then CC. AMRAP 6:00 @ 80-90% effort… use same […]
Day 1WOD 160711 warm-up – Coach’s Choice A. EMOM 12:00@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats@ 3:00, 7:00, 11:00 – 30sec FLR + 30sec
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
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.
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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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
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
Day 1WOD 160704 warm-up – Coach’s Choice Happy Birthday America!Add 1776 together and you get 21Add 2016 together and you get 9…Let’s stick a 15 in the middle and celebrate America, along with a 240 rep cash-out!!A. 21-15-9 @ 90% effort, capped @ 4:00wall ballst2b/k2e/hkrrest to 8:00 on timer, then BB. 8 sets @ 80-90%
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