Wednesday March 04, 2015

Crossfit Transformation
03
Mar
Written by Sarah Lipsy

Welp, the first workout of the open is officially done! I'm so proud of every single one of you!!! Can't wait to see what else you all accomplish in the next 4 weeks 

Tuesday 3/3/25-
WU: coaches choice +10 min mobility

Skill: in 15 min establish:
5 rep max front squat

Wod: 3 rounds 
21 KBS (2/1.5)
15 thrusters (95/65)
9 pull ups

 

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02
Mar
Written by Sarah Lipsy

Monday 3/2/15-
WU: light warm up then 10x PVC- snatch shrugs/ high pulls/ muscle snatch/ OHS/ RDL 
Roll&stretch

Skill: take 10 min to work up to 80% of your max snatch and work on catching it in a full snatch (aka- squats snatch)

Wod: open wod 15.1&15.1a (retest) 
15 min running clock 
9 min AMRAP 
15 t2b/ hanging knee raises 
10 deadlifts (115/75)/ (85/55)
5 snatch (115/75)/ (85/55)

Immediately following...

6 min to establish: 
1 rm clean& jerk

** if you have already done the wod on Saturday and have no interest in retesting, you may utilize the wod for open gym! This is ONLY an option if you have already done it**

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26
Feb
Written by Sarah Lipsy

Thursday 2/26/15-
WU: coaches choice + 15 min mobility

Skill: classes choice 
* as a class pick 1-2 skills to work on weaknesses

Wod: 6 min AMRAP 
10 HRPU 
15 slam balls (30/20)

 

**Just as a reminder tonight we will be wacthing the live release of the First 2015 open workout at 8pm!!!! Feel free to join us :)

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