9/8/2015

9/8/2015

 

CrossFit team series begins tomorrow. The first set of workouts will be released and the teams will have six days to complete them. Its going to be fun. Shane, Hannah, Wendi and Tim are taking part as a team good luck to them,  and most importantly lets have fun competing in the workouts. 

General programming:

1) Coach led Warm-up

 

2) for time complete

21 cal row

15 push presses 135/95

9 over the bar burpees

15 cal row

15 Push presses 135/95

15 over the bar burpees

9 Cal row

15 Push presses 135/95

21 over the bar burpees

 

3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the power position @ 65% of your 1RM adding 5lbs each minute

 

2) EMOM for 5 minutes complete 3 cleans from the power position @ 65% of your 1RM adding 5 lbs each minute

 

3) Rack jerks 1X3@ 65%, 1x3@ 70%, 2x3@75%, 2x3@80%, 2x3@ 85%

 

4) For reps and time complete

5 minutes of KB snatches 53/35

2000m Row

5 Minutes of Kb snatches 53/35

 

Notes: you don't need to alternate arms every rep on the KB snatches but try to break up the reps evenly between your two arms. For example you might do 5 on your left arm then 5 on your right arm

 

5) Mobility/Stretching


 


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