THURSDAY-140410 CrossFit- “Main Group” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Dynamic Stretching + Coaches Choice Bar Warm-up Training- A. Dip Snatch – 3 reps, EMOM x 10:00 *Moderate Loading B. 3 sets, @80-90% (Aer) 500m Row 1:30 Rest 400m Run 1:30 Rest 200m Sandbag Run 1:30 Rest “Basic” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Dynamic Stretching + Coaches Choice Bar Warm-up Training- A. 10:00 EMOM: Odd- 5-10 OHS @3010 Even- 5-7 SDBJ B. 3 sets, @80-90% (Aer) 500m Row 1:30 Rest 400m Run 1:30 Rest 200m Sandbag Run 1:30 Rest “Hybrid” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Dynamic Stretching + Coaches Choice Bar Warm-up Training- A. Hang Power Clean (Mid-Thigh) – 5 RMFD + 90% x 5 x 5, on 1:30 rest B. Back Squat – 90% (of Monday’s Best) x 10 x 3 C. 1K Row @80% (Aer) + 1:00 Rest + @85% 30 STO (95#/65#) 30 KB Walking Lunges (2×55#/2×35#) 30 Hang Power Cleans (95#/65#) 30 SDBJ (24”/20”) 90 DU’s “Competition” Rest Day Weightlifting- Rest Day
Posted on: Thu, 10 Apr 2014 11:11:38 +0000
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