Monday August 03, 2015

Crossfit Transformation
30
Jul
Written by Sarah Lipsy

Friday 7/31/15-
WU: athletes choice+ roll and stretch (10 min clock)

Skill1: spend 5 min working on HSW 
Skill2: floor press
Build to a heavy 1 rm then 3x1 
Skill3- bent over rows 4x4 at should be Challenging

Wod: for time 
20 ring dips 
35 wall balls 
50 DU 
35 t2b
20 ghds 
-17 min time cap-

 
 
 
1970-01-01

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30
Jul
Written by Sarah Lipsy

Thursday 7/30/15-
Wu: coaches choice + mobility

Skill: Hatch Cycle week 1/day 2
30-35 min clock 
Back squat: 
1x10 @60%
1x8 @65%
1x8 @70%
1x8 @75%

Front squat: 
1x5 @60% 
1x5 @70%

*rest as needed**

Wod: 10 min EMOM 
even: 1 thruster at 80% of Max push press 
Odd: 10 box jump overs (24/20)

 
 
 
1970-01-01

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30
Jul
Written by Sarah Lipsy

Wednesday 7/29/15-
Wu: 2x 15 ghds/ 20 lunges/ 10 PVC snatch balance/ 10 PVC snatch

Skill: snatch (week 2)
@75% 2x5 
@80% 2x2 
@90% 2x1 
- with 2 min rest-

Wod: 6 min amrap 
3 snatches (135/95)
100m sprint

 
 
 
1970-01-01

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