April 24 2015
WOD NOTES: This one is going to be more of a mental test. Finding the proper pacing with each piece is key today. Discuss your individual plan with your trainer. Fitness and Performance 10 minute Goat session EMOM reps and technique will be discussed in class 3000 m row Every 400m = 10 burpees over erg Sport Master’s qualifier Event #2 Work up to 1 RM Snatch Event #1 5 minute AMRAP 5 MU 10 Cleans 155/105
April 23 2015
WOD NOTES: The goal here is to increase your loading over April 13th WOD. Fitness and Performance HBBS 5 x 5 Bench press 5 x 5 – 8 4 sets: Active bar hang in tuck x 20 – 30 seconds Sport HBBS 5 x 5 @80% 30 minute Row Max meters
April 22 2015
WOD NOTES: This one is going to be a test of your endurance. Pacing the run and breaking the rows and wall balls into manageable sets will be important today. Fitness For time: 400 m run 25 horizontal ring rows 800 m run 50 wall balls 800 m run 25 horizontal ring rows 400 m run Performance For time: 400 m run 25 pull ups 800 m run 50 wall balls 20/14 800 m run 25 pull ups 400 m run Sport Rest Day
April 21 2015
All levels WOD NOTES: The Dead lift + box jump combination is a stable in CrossFit programming. Today we’re taking this complex up a notch. Review March 25th box jump results before making goals for today’s effort Complex: Dead lifts 3-3-2-2-1-1 High box jump 2-2-2-1-1-1