Announcements
WODS
Monday September 21
SWOD: Week 1
Tempo Front Squats
5×8 40X0 50% Rest …
Announcements
Skill(15 min): Handstand Holds and Walks
WOD
3 Rounds of:
20 Pullups
15 …
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One of the great things about CrossFit is that everything is measurable. None of the data from your benchmark workout tests and retests are worth anything if you don’t track your workouts.
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SWOD: Baseline Testing
Deadlift: 20 min to find 1RM
Recommended Warm Up:
8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 90%, 100%, 105%
resting 2-3mins …
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WOD
AMRAP 5 min
200m row
10 Ring Dips…
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SWOD de-load
Wendler Program Notes:
Determine your “base number”. …
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SWOD: Oly Work
1 Clean+1 Front Squat+1 Thruster x …
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SWOD
Back Squat Testing: 30 mins to find new 1RM
Recommended Warm Up:
8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, …
Announcements
WOD
30 Double Unders (90 singles)
25 Back Squats (95/65)
20 Burpees
15 DB Front Squats (30/20)
10 DB Push Presses (30/20)
3 Rounds for time
…
Announcements
SWOD
Back Squat Week 5: 6 sets x 2 reps @80%
WOD
AMRAP 6 min:
6 Strict pullups (RxA: 3 Ring Muscle ups+3 Ring Dips)
6 HSPU …