Saturday May 23, 2015

Crossfit Transformation
22
May
Written by Sarah Lipsy

Friday 5/22/15-
WU: Dynamics/ 5xBB snatch grip: shrugs/High pulls/ muscle snatch/Snatch balance/ Hand Squat snatch
Roll&stretch

Skill: Hang Snatch 
@80% of max 6x3 w/90 sec rest

Wod: For time
800m row
1 mile run

1970-01-01

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22
May
Written by Sarah Lipsy

Thursday 5/21/15:
WU: coaches choice+ 10 min mobility

Skill: pull ups 
A) strict pull ups 5-5-4-4-3 w/1min rest 
B) single arm kb press 3x6-8 each arm w/1min rest 
C) inverted rows 3x6-8 (HARD) w/1 min rest 
D) 2x1 eccentric pull up w/1 min rest

Wod: 2 rounds 
15 c2b pull ups 
30 KBS (2/1.5)
400m run 
20 ghdsu (atomics w/med ball 20/14)

1970-01-01

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20
May
Written by Sarah Lipsy

Wednesday 5/20/15: 
WU: 400 run/ 20 push ups/ 20 dips/5x w/BB: strict press/ push press/ push jerk/ split jerk 
Roll&stretch

Skill: Split Jerks 
A) review split jerk 
B) work on dip into heels 
4x1 @90% of clean and jerk (from the rack) 
C) foot positioning on landing w/PVC 
D) 3x10 PVC split jerk w/ concentration on foot positioning

Wod: 14 min AMRAP 
25 wall balls 
50 DU 
500m row

1970-01-01

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