Saturday August 29, 2015

Crossfit Transformation
28
Aug
Written by Trish Jubinville

Friday 8/28/15-
WarmUp: 3x 2 dynamics | 10 DB press | 200m row

Skill: Push Press
1x12@70%
1x8@70%
1x6@80%
1x3@90%
W/2min rest

Wod: for time
40 HSPU
30 pull ups
1 mile run

1970-01-01

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27
Aug

Thursday 8/27/15-
Warmup: coaches choice + mobility

Skill: Hatch week #5 (30min clock)
Back squats:
1x6@65%
1x6@75%
2x6@80%

Front squats:
1x5@60%
1x5@65%
2x5@70%

Wod: 2x 3 min amraps with 1 min rest between
5 thrusters (75/55)
6 bar hopping burpees

1970-01-01

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26
Aug

Wednesday 8/26/15-
Warmup: 400m run, 20 band pull a parts, 15 PVC ohs, 10 PVC snatch balance, 5 PVC snatch, 400m run/ roll and stretch!

Skill: take 15 min to build to a heavy 1rm or try and pr your snatch

Wod: 12 min amrap starting at 2 reps and increasing by 2 reps every round
2 med-ball clean- wall balls (20/14)
2 hang cleans (115/75)
2 k2e
1970-01-01

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