Tuesday May 21, 2019

Crossfit Transformation
02
Sep

Wednesday 9/2/2015;

WarmUp: 800m jog/ 1 length spider man/1 length duck walk/stretch&roll

Skill: Snatch Balance
@60% of snatch 3x3 w/1min rest
@70% of snatch 1x1 w/2min rest
@80% of snatch 1x1

WOD: 11 min amrap
25 Kbs (1.5/1)
10 HSPU
2 rope climbs
1970-01-01

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01
Sep

Tuesday 9/1/15-
WarmUp: coaches choice + Mobility

Skill#1: 6 min to establish a max for the complex:

1 snatch
2 ohs
1 hang snatch

-2min rest-

Skill#2: 6 min to establish a max for the complex:
1 clean
2 front squats

1 hang clean

WOD: 3 rounds
12 c2b pull ups
500m row
15 hang cleans (95/65)

1970-01-01

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31
Aug

Monday 8/31/2015-
WarmUp: 400m run | 20 air squats | 20 PVC- good mornings |20 PVC pass through | roll and stretch

Skill: Hatch Cycle, Week #6 (30 min clock)
Back squats:
1x6@70%
1x6@80%
1x3@90%
1x2@95%

Front squats:
1x5@65%
1x4@75%
2x4@80%

WOD: 7 min amrap
6 burped box jump overs (24/20)
8 s2oh (115/75)
20 DU
1970-01-01

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