CrossFit WOD

CrossFit – Friday, August 25th, 2017

Workout of the Day -Weightlifting- a) Snatch (full movement) 80% x 2 x 5 sets *Complete sets on a 1:30 minute clock. *Focus should be squarely on movement efficiency/technique b) Strict Pull ups Max Reps Test, single set -Conditioning- Jackie… Read more »

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CrossFit – Wednesday, August 23rd, 2017

Rest day optional programming -Row Intervals- Five sets: Row 300m, fast pace Row 100m, easy recovery pace Row 100m, max effort pace Row 100m, easy recovery pace *Rest 4 minutes between sets -Joint Prehab/Bodybuilding Circuit- DB Alternating Curls x 10… Read more »

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CrossFit- Tuesday, August 22nd, 2017

Workout of the Day¬† -Weightlifting- a) Clean & Jerk (full movements) 80% x 2+1 x 5 sets *Complete sets on a 1:30 clock. *Focus should be squarely on movement efficiency/technique. -Conditioning- Cindy As many reps as possible in 20 minutes… Read more »

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CrossFit, Wednesday 16th, 2017

Rest day optional programming -Bike Intervals- Three sets: 90 seconds moderate pace 60 seconds easy pace (or walk) Five sets: 60 seconds fast pace 60 seconds easy pace (or walk) *Rest 1 minute between all rounds. -Joint Prehab/Bodybuilding Circuit- DB… Read more »

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