Wednesday May 06, 2015

Crossfit Transformation
05
May
Written by Sarah Lipsy

Tuesday 5/5/15-
WU: coaches choice+ 10 min mobility

Skill: Take 10 min to find a max wt for the complex: 
1g2oh
1ohs 
1snatch

Wod: 3rft 
400m run 
30 alt pistols 
20 du

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05
May
Written by Sarah Lipsy

Monday 5/4/15-
WU: coaches choice +roll and stretch. Make sure your warm and your shoulders and lats are opened up!

Wod: "Grace" 
For time:
30 clean and jerks (135/95)

-roll and stretch-

Skill: Back Squats 
3x10 @70% w/3 min rest

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30
Apr
Written by Sarah Lipsy

Friday 5/1/15-
WU: Coaches Choice/ 10x PVC snatch grip: shrugs/High Pulls/ Muscle Snatch/Snatch Balance/OHS 
Roll and Stretch

Skill: Hang Snatch (week 1)
*Explain/Review & Breakdown Hang Snatch
*Go over body positioning
*Breakdown the timing of the pull 
-then-
Take 10 min to build to a heavy 1 RM Hang Snatch

WOD: Complete:
6x250m row (your rest is how long it takes you to complete the row 1:1)

 
 
1970-01-01

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