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915 Crossfit WOD Rss

Back and Spine 915 Crossfit WOD Rss: We are fully licensed CrossFit affiliates that have been dedicated to improving the overall health of our community through elite programming, outstanding service, caring, and constant feedback in a positive and supportive environment for over four years.

915 Crossfit WOD Rss Our Vision: We see athletes of all ages, skills, and abilities competing and training, celebrating in the camaraderie of sport and fitness. Every day, athletes push themselves beyond what they thought possible, breaking mental and physical barriers, carrying their success beyond the walls of our gym.

People are drenched in sweat, breathing heavily, taxed to their physical limit, but they are smiling too. They are authentically having fun, cheering on their teammates while knowingly playing a part in a much bigger picture, a community truly interested in being their best in LIFE. Every personal best achieved is a lasting change for the better and a true mark of applied hard work and discipline.


Monday, April 10, 2017

As mentioned previously, we will be beginning a new programming “style” for the next few weeks. Marc and I will be focusing a lot on pulling strength and also be working towards optimizing your Murph time this year. Murph is May 29, which leaves us roughly 7 weeks to train for it. Expect at least 1 Metcon per week that is a bit on the longer side (30-40 minutes) and some good strength work and high intensity Metcons on the other days. Also, we will be throwing in some extra/optional supplemental programming that will compliment the day’s work. This supplemental work is to be done on your own and not within the hour of class. LETS DO THIS!

-Jon Jon

Strength:

Back Squats
E2MOM x 4
7 Squats @ 65% of 1RM

Metcon:

5 Rounds:
10 HR Pushups (L3: HSPU)
10 Pwr Snatch (75/55)(L3:95/65)
10 Toes to Bar

Supplemental:

1) Banded Lateral Walks- 3x20m each side
2) Single-Leg KB Deadlifts- 3×10 each side
3) Hip Extensions- 3×10 @ Heaviest

Thursday 4/6/17

Thursday 4/6/17

Preparation:
Flip Flop KB Stroll. Maintain one KB expense and Another of same fat
together with your reverse palm at your part. Function to biggest stroll (period of grass) in 10min

Ability
hi Hold Draw + Hi Hold Hi Pl + Hi Hold Sn

Oly
Novice: 15 minute to Locate biggest Complicated-
Hello Suspend Draw + Hi Hold Hi Pl + Hi Hold Sn

Sophisticated: 15min to locate biggest hold energy clear

MetCon
forty KBS (55/44)(44/35)(35/25)
forty Again Squats (95/65)(75/55)(45/35)
thirty KBS
30 Top Squats
20 KBS
20 OHS

12min Period Limit

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