Tuesday May 30, 2017

Crossfit Transformation
05
Sep

Saturday 9/5/15-
WarmUp: coaches choice

Skill: abs
2x: 20 hollow rocks | 20 back ex | 1 min plank

WOD: 18min AMRAP
800m run
20 KB sdhp (2/1.5)
20 k2e
400m row
1970-01-01

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04
Sep

Friday 9/4/15-
WarmUp: 3x: 20 sec air dyne sprint | 10 ring rows | 20 sec parallette hold

Skill: push press
1x5@70%
2x2@90%
1x1@100%
2 min rest between sets

Skill#2: push jerk
@100% of push press 3x3 push jerks w/2min rest

WOD: 4 rounds for time
20 hrpu
15 ghdsu
2 box jumps (24/20)
1970-01-01

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03
Sep

Thursday 9/3/15-

WarmUp: coaches choice + mobility

Skill: Hatch Cycle | Week #6 (30 min clock)

Back squat:
1x4@75%
3x4@80%

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

Wod: for time
20 deadlifts (205/135)
20 bar-hopping burpees
40 Ab-mat sit ups
1970-01-01

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