Wednesday November 26, 2014

Crossfit Transformation
26
Nov
Written by Sarah Lipsy

Wed- Regular Hrs

Thursday- 9am Class ONLY

Friday- 11am Class ONLY

Sat & Sun- Regular Hrs

 

 images

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26
Nov
Written by Sarah Lipsy

Wed 11/26/14-
WU: 2x 500m row/10 PVC split jerks/ 10 hollow rocks/2wall walks

Skill: Take 20min to pr your Split Jerk
Suggested build: lightx5/ mod-lightx5/ 75%x2/85-90%x1/PR

Wod: For Time
15 clean & jerks (165/115)

**If you have more then 2 failed reps at the weight on your bar you HAVE to scaled down!!!!! This is not an option!!!!

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24
Nov
Written by Sarah Lipsy

Tuesday 11/25/14-
WU: coaches choice + 10 min mobility

Skill:
A-strict pull ups with least amount of resistance: 
5x5x5x3x3 with a 90sec- 1min rest 
B- Pendlay Rows: 
3x6 w/1 min rest

Wod: For Time 
200 DU

-15 min cap-
 
 
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