Wednesday 160120

 Success Story: I wanted to share a email that we received from one of our newer members and how he was able to measure his success with CrossFit and how it had a positive impact on his “specialty” training. ” There’s definitely huge benefits with cycling due to this cross fit training. But you guys knew that already :-) On my team we measure everything with power meters on our bikes. I did a new FTP test on Saturday and I’m up 10 watts from a month ago. That’s an extra mph on my top end. I attribute that to the power lifting I’m doing at Letrono. Especially Thrusters and back/front squats. I can’t lift as much weight as others there yet, but I think any cyclist who races should do that kind of training. Most guys on my team (Zanconato Racing) do nothing but cycling and running.”  This is how success is measured outside of the Box!!! Thanks for sharing Wayne!

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Deadlifts 155/105, 135/85, 115/65
15 Chest-to-Bar Pull-Ups/
20 Calorie Row
Rest 2 minutes, and then…repeat!

Strength: Take 15-20 minutes to build to today’s “Heavy” Snatch

*Scale weight, movements and reps as needed for smooth speed &  progression  Rds. Ask your coach for help.

COOL DOWN:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
For time:
20 Squat Snatches @ 70% of today’s 1-RM
*If you lose balance on receiving and step forward or backwards, the rep doesn’t
count. If you fail the attempt, you must perform 10 burpees over the barbell
before your next attempt.
C.
Three sets, not for time, of:
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

One thought on “Wednesday 160120

  1. A only 195 today even though I hit 225 on Fri :/ just heavy today
    3:36 at 135. no fails
    B done
    155 lbs only today
    yellow band for snow angels
    C 160 (3+25 all pullups) 122 (2+32 or 7 cals)
    grip really left on that second round. and shoulders are pretty tired. but felt pretty good otherwise.

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