Monday July 06, 2015

Crossfit Transformation
06
Jul
Written by Sarah Lipsy

Monday 7/6/15-
WU: coaches choice

Skill #1: Take 8 min to work on Butterfly pull ups

Skill: #2: Bent over rows 4x4 w/1 min rest

WOD: "Elizabeth"
21-15-9
Squat cleans (135/95)
Ring Dips

 
 
 
1970-01-01

Posted in Crossfit   Read more...
 
03
Jul
Written by Sarah Lipsy

Wednesday 7/1/15-
WU: 5 dynamics of your choice/ 5xpvc: tall jerks, jerk balance, split jerk, 10 dB split jerks/ roll And stretch

Skill: split jerks 
Build to 90% then:
4x1@90% w/2 min rest

Wod: for time 
27-21-15-9
Thrusters (75/55)
T2b

 
 
 
1970-01-01

Posted in Crossfit   Read more...
 
01
Jul
Written by Sarah Lipsy

Wednesday 7/1/15-
WU: 5 dynamics of your choice/ 5xpvc: tall jerks, jerk balance, split jerk, 10 dB split jerks/ roll And stretch

Skill: split jerks 
Build to 90% then:
4x1@90% w/2 min rest

Wod: for time 
27-21-15-9
Thrusters (75/55)
T2b

 
 
 
1970-01-01

Posted in Crossfit   Read more...
 

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