WARM UP
600m row - 3 rds 5reps of 5second static air squat, 5 jump squats, 5 push ups
WcG Jaguar Sprint 2
5 rds: 10 cal bike, 10 box jumps, OH walking lunge down, 10 ball slam, 10 k2e repeat
optional - skill work / foam roll
Tuesday 3.21.17
WARM UP
on own warm up with bike or row - few minutes then, 3 rds: 5 air squats, 5 squat jumps, 5 down dog push ups,
Power Clean
12 minutes of work to build to a moderate 2rep
Wcg Trilpet - Clean FSQ, CTB PU
12 Min EMOM
1 Squat Clean (scalingis power clean)
2 FSQ
3 CTB push up
repeat - add one rep ea. until you cannot finish within the minute - then establish your rep scheme
1 Squat Clean (scalingis power clean)
2 FSQ
3 CTB push up
repeat - add one rep ea. until you cannot finish within the minute - then establish your rep scheme
4rds: 25DU 25 sit ups any style
Monday 3.20.17
WARM UP
Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back
EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x
WcG Couplet - S2oh/Bbjo
12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep
5 min of DU work - stretch/foam roll
Saturday 3.18.17
CROSSFIT OPEN
CF OPEN 17.4
13MIN -AMRAP
55 DL
55 WB
55 CAL ROW
55 HSPU
55 DL
55 WB
55 CAL ROW
55 HSPU