Saturday February 13, 2016

Crossfit Transformation
09
Sep

Wednesday 9/9/15-

WarmUp:
800m jog | 2 dynamics of your choice | 20 band pull | 10 PVC snatch balance | 10 PVC OHS

Skill: Snatch Balance - Week 2
3x2 @ 50% max snatch (SPEED!) 1 min rest
1x3 @ 60%
2x1 @ 75%
1x1 @ 85%
90 sec- 2 min rest

WOD: 10 min AMRAP
5 squat snatch (125/85)
12 k2e
10 over the bar burpees
1970-01-01

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08
Sep

Tuesday 9/8/15-

WarmUp: Coaches Choice + Mobility

Skill: Hatch Week 7
Back Squat:

1x5 @70%
1x5 @80%
1x2 @85%
1x3 @90%
1x1 @100%

Front Squat:
1x5 @65%
1x4 @75%
1x4 @85%

WOD: For Time
1,000m Row
50 DU
-6 Min Cap-
-6 Min Cap-

1970-01-01

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07
Sep

Monday 9/7/15-

WarmUp: coaches choice

WOD: "Lumber Jack 20"
20 deadlifts (275/185)
400m run
20 Kbs (2/1.5)
400m run
20 ohs (115/85)
400m run
20 burpees
400m run
20 pull ups
400m run
20 box jumps (24/20)
400m run
20 DB squat cleans (45/30)
400m run
-45 min cap-
1970-01-01

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