Thursday December 18, 2014

Crossfit Transformation
18
Dec
Written by Sarah Lipsy

Thursday 12/18/14-
WU: coaches choice + 10min mobility

Skill: HSPU progression (week 5)
A- spend 3 min reviewing any pervious steps 
B- spend 3 min on headstand to push up on the wall and work on decreasing distance from the wall (goal is to be right ip against the wall) 
C- spend 3-5 min facing away from the wall in headstand pushing into HSPU **this is the bottom of your kip**
* you may only try this if you were able to make it right up against the wall in the previous step*

Wod: 4 rounds 
400m row 
10 burpees to a 6" target 
50 DU 
-1 min rest-

1970-01-01

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17
Dec
Written by Sarah Lipsy

Wednesday 12/17/14-
WU: coaches choice+ w/empty barbell: 10 BB Shrugs/ 10 BB high pulls/10 BB squat cleans
-Take 5-7min to roll/stretch-

Skill: Cleans (week2) 
A- @60% of max cleans 5sets of 2 SQUAT cleans w/1min rest 
**working on dropping under the bar**
B- @95% of max clean: Clean Pulls 5sets of 1 w/90 sec rest 
**working on bar path and hip explosion**

Wod: 21-18-15 
Alt kb cleans 
Pistols 
Pull ups

1970-01-01

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16
Dec
Written by Sarah Lipsy

Tues 12/16/24-
WU: coaches choice+ 10 min mobility

Skill: 
A- 2x2x2x2 strict Chest to bar pull ups with least amount of resistance as possible w/1min rest 
B- 3 sets of 6 Turkish get ups on each side w/1min rest 
C- 3 sets of 10 strict press @60-70% of max w/2min rest

Wod: 10 min AMRAP 
10 t2b 
15 SDHP (115/75)

IMAG0095 (1)

1970-01-01

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