Tuesday 140617

Matt P

Matt P

 “Trust the process. It takes frustrating, beat down, can’t hit a lift to save my life kinda days, to remind me how lucky I am to be able to train at such a high level most days of my life. Today made me stronger, and tomorrow will be better.” —Sheila Barden, CrossFit Games Athlete

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Push Jerk 5- 5-5- 3-  1 
Team up in 2-3′s *Start  @ 70% of 1 RM
Remember to log your start & % progress.

WOD :3 Rounds for time of:
10 Hang Pwr Clean n Push Press DB’s 40/25 30/20 25/15

20 Box Jump Overs 24/20 20/16 16/12
400m Run
L-1  #40/25 24/20
L-2 #30/20 20/16
L-3 #25/15 16/12-#45

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7 min then:

Skill: 3 “RNFT” of:
Max distance HS walk
30: Sec L-Sit hold (Rings-Palettes-Bar whatever you suck at)
4-7 “UB Muscle Ups

5 Rounds for AFAP of :
150M row sprint
7 Box jumps 24/20
40 Double Unders
7 Box jumps 24/20
1 Minute rest .. Repeat 
Row for 4 minutes at 65-75% – 10 Minutes of Mobility

CF Endurance:
ME: Front squat  5×1 Find today’s 1 rm 

Then

For Total Reps
2:00 – Max Reps Pull Ups
2:00 – Max Reps Pistols
2:00 – Max Calorie Row
2:00 – Max Wall Balls (20/14)
(Move from movement to movement as quickly as possible)
 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

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