Feeling this week….
Skill:
Feet to Club
Power:
Superset x-4
Wide-Grip Bench-Press x 8 @ 60%
Wide-Grip pull ups x 5-8
Metcon:
7 Moment AMRAP:
14 time push ups
14 Feet to Club
Relaxation Three Minutes
7 Moment AMRAP:
14 Burpee Over Club
14 Deadlifts (115/75)(135/95)(155/105)
Warm-up
Bergener Warm-Up t/ Sn
4 minute EMOM
Suspend Sn 2 @ 80% (try maintain club in fingers for that 2 repetitions)
Relaxation 2min
4min EMOM
Suspend Sn 1 @ 90%
Players however understanding the grab is going to do following:
4min EMOM
Suspend Sn 4 @ lightweight
MetCon
AMRAP Fifteen Minutes
12 GHD Situps (sc: V-ups)
9 Torso to Club (sc: Leaping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)
Additional Power:
Tabata Abs: 20 Fits
5 Rounds- Hollow Stones
5 Models- Russian Turns
5 Models- Crunched Horizontal Heel Taps
5 Models- Situps
*a tabata round is 2o moments function/10 moments relaxation�
Femmefit Friday April 21 2017 – Crossfit 915Crossfit 915
WOD
2 models for period
20 ugly club lines
30 falls
40 sit ups
50 atmosphere squats
Warmup:
200m Run
Grap someone and do switching
5 Burpees
10 Pushups
15 Squats
for 7min
Strength:
Stop Back Lift (2sec)
Discover H2
Subsequently Normal Back 2&occasions;3 @ same H2 fat
MetCon
40-30-20-10
1 Supply Switching DB Sn (50/35)(40/30)(35/25)
10-20-30-40
DB Cup Squats (same dumbbell)
5 Burpees between ea change (40 total)
*May alternative KB within this exercise
Additional Power
1) Banded Horizontal Hikes- 3x25m (each side)
2) Single-Leg KB Deadlifts- 3�12 (each leg)
3) Hip Extensions- 3&occasions;12 (biggest)�
Femmefit Thursday April 20 2017 – Crossfit 915Crossfit 915
WOD
in 20 minutes
Total
6-9 12 15-18 21
Package gets
Fat strip
in outstanding period
MAX basketball slams
In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
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Warmup:
3 Rounds:
8 Hip Extensions w/ 3sec pause half way
12 Lunges
16 Jumping Jacks
Strength:
Superset
4 Sets
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise
Skill: kipping Pullups (if time)
MetCon:
�Straight Helen��
1200m Run
63 Kettlebell Swings (Rx:55/35, Sc 44/25)
36 Pullups
Time Cap: 16min
Supplemental Strength:
1) Superset x 4:
DB Bench Press x 8 (heaviest)
One Arm DB Row x 8 (ea arm)
2) Dips- 4�7 (Heaviest)
3) Barbell Curls- 4�8 (heaviest)
In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.
By the way, �Murph� is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)
����
Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk
Strength:
Strict Press
Find HS then 2 x 2-4 @80% �
MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20?�)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Run
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)
*** every 5min MUST REST 1min, unless you are at the last C&Js****�
Supplemental Strength Work
1) Bulgarian Split Squats- 3�10 each leg
2) Weighted Sit-ups- 3�15-20
3) Hollow Rocks- 3�15-20
4) Standing Teapots- 3�12 each side�
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