Crossfit Wallingford
Thursday 1/5/17 Snatch Work: Hip Drive Strength: Back Squat 10 x 3 (75%) 15 Min AMRAP 7 Power Snatch (95/65) 7 T2B (Modify - K2E) 7 Burpees over Bar Core…
Thursday 1/5/17 Snatch Work: Hip Drive Strength: Back Squat 10 x 3 (75%) 15 Min AMRAP 7 Power Snatch (95/65) 7 T2B (Modify - K2E) 7 Burpees over Bar Core…
Wednesday 1/4/17 Skill: Upside Down on Wall/Wall Walk/Shoulder Touches Strength: Bench Press 3 x 10 (50%), 2 x 5 (65%) , 5 x 1 (75%) Primer/Speed WOD 5 Mins 30…
Tuesday 1/3/17 Push Jerk vs. Push Press Strength: EMOM x 10 2 Power Snatch (TNG) + 1 OHS + 1 Snatch WOD 18 Min AMRAP 5 Front Squat (135/85) 10…
Monday 1/2/17 Skill: squat - squat therapy (upright torso position) Strength: Push Press - 1x10 1x5 3x3 1x5 1x10 (65, 75, 85, 75, 65%) 5 Rounds 10 Burpees 20 T2B…
400 M Run 50 Ab-mat sit ups 40 Push ups 30 Box Jumps 20 T2B 10 Power Cleans (135/95) 400 M Run 50 Air Squats 40 Pull ups 30 Wall…
December 30, 2016 Skill: Rowing Cals vs. Meters ROWING TEST: 500 M Strength: Back Squat 5x3 @ 75% Across Increase from Day 1 WOD: 10 Rds 10 Cal Row 10…
December 29, 2016 Skill: Squat Therapy Depth/ wall squats Strength: Deadlift 2x5 @75% 5x2 @85% WOD: Beat your Score 3 RFT 12 OH squat 95/65 12 Box Jump 24/20 **Rest…
December 29, 2016 Skill: Squat Therapy Depth/ wall squats Strength: Deadlift 2x5 @75% 5x2 @85% WOD: Beat your Score 3 RFT 12 OH squat 95/65 12 Box Jump 24/20 Rest…
December 28, 2016 Skill: HPSU Nose to wall Hand Stand holds Wall Walks Time Cap 6 min Strength: Front Squat 5 reps @ 70% 3 reps @ 75% 2 reps…
December 27, 2016 Skill: Kipping and Staying Hollow Strength: Snatch 2 reps @ 65% / 70%/ 75% 1 rep @ 80% 1 rep @ 90% WOD: 3 rds 25 Kb…