by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
We started off this week with a BANG! Today is no different. There is no strength work, which means that you should expect a metcon that is a little on the longer side. Have Fun!
-Jon Jon
Metcon:
A) 2 Rounds:
500m Run
15 Clean and Jerks
(RX: 135/95)(Sc: 115/75)
B) 2 Rounds:
500m Row
50 Air Squats
C) 2 Rounds:
1000m BIke
25 KB Swings
(RX: 55/35)(SC: 44/25)
Supplemental Work:
1) Bent Over Rows- 3�10
2) Lat Pull-downs- 3�10
3) DB Bench Press- 3�10
4) Seated DB Shoulder Press- 3�10
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
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
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
Ability: Rock to Neck
Power: Discover Max Rock To neck in 1min with biggest rock
3 Models
200m Work
12 Deadlifts (95/65, 135/95, 155/115)
9 Hg Washes
6 Sholder to OH
Relaxation 5min
2 Models
200m Work
6 Deadlifts (115/75, 165/115, 185/135)
4 Hg Washes
2 Neck to OH
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
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
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
Femmefit Thursday April 6 2017 – Crossfit 915Crossfit 915
Ability check: 800m work
WOD
10-9-8-7-6-5-4-3-2-1
burpee to expense
Basketball slams
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | 915 Crossfit WOD Rss, Crossfit (Local)
Warm-up
20 burpees subsequently
Get someone and work-up for your biggest 30sec heavy cedar in 10min
Strength:
Deadlift
Discover H2
MetCon
400m Work
thirty OHS (135/95)(115/75)(75/55)
40 GHD Sit-Ups
Cal Strip (50/40/30)
forty Wall balls
30 Sumo Lift Hi Draws (135/95)(115/75)(75/55)
100 Double-Unders (sc 50+50 singles OR 30+100)
