Friday January 30, 2015

Crossfit Transformation
29
Jan
Written by Sarah Lipsy

Thursday 1/29/15-
WU: coaches choice+ 10 min mobility

Skill: strict HSPU (week 3)
1- max distance strict HSPU 3x10 w/2 min rest

Or if you can not get on the wall:

2- strict press @70% of max 3x10 w/2 min rest

Wod: 10 min AMRAP 
15 KBS (2/1.5)
10 burpee box jump overs

 

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29
Jan
Written by Sarah Lipsy

Wednesday 1/28/15-
WU: dynamics + 10x PVC shrugs/high pulls/squat cleans 
-take 5-7 min roll/stretch-

Skill: take 20 min to pr your squat clean

Wod: 7 min AMRAP 
7 thrusters (95/65)
14 push ups

1970-01-01

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26
Jan
Written by Sarah Lipsy

Mon 1/26/15-
WU: 500m row/30 alt supermen/15 KBS/15 PVC good mornings/10 Jump squats -Takes 5-7 min to roll/stretch-

Skill: Take 25 min to PR your deadlift

Wod: 21-18-15
S2OH (95/65)
Box jumps (20/24)
**between every round 30 DU**

IMAG1453

1970-01-01

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