Tuesday March 31, 2015

Crossfit Transformation
31
Mar
Written by Sarah Lipsy

Tues 3/31/15-
WU: coaches choice + 10 min mobility

Skill: 8 min to establish a 4 rep max touch and go snatch

Wod: Festivus wod #3 
5 min AMRAP 
5 push press (115/75) (75/45)
15 box jumps (20")

1 min rest 

1 min max DU/single unders

 
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30
Mar
Written by Sarah Lipsy

Monday 3/30/15-
WU: Dynamics the 5xpvc: shrugs/high pulls/ squat clean/ front squat/ push jerk/ split jerk/ roll&stretch

Skill: Clean and Jerk (week2)
at 70% 5x2 (singles) w/90 sec rest

Wod: Open Wod "15.5"
For time
27-21-15-9
Row for Calories
Thrusters (95/65) (65/45)

 
 
 
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27
Mar
Written by Sarah Lipsy

Coaches choice + 10x PVC: shrugs/ high pulls/ muscle clean/ front squats/ roll and stretch

Skill: Hang Clean 
@75% 5x3 with 90 sec rest

Wod: 10 min EMOM 
7x 30' shuttle sprint

 
 
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