Wednesday 160525

Have you ever felt like this after a WOD or a run??? This is what one would think a person would like like after running 50 miles….but instead….


This is what Sylvia looks like after placing 3rd in the 50 mile Grand Canyon trail run she did last weekend. Sylvia was thrilled with a PR time and a 3rd place overall win. In case your wondering that is 10:30: 53 of running. Fueled by Progenex and legs built by Letrono CrossFit. You are amazing Sylvia!!

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Strict Overhead Press 7,5,5,5,5

Every minute on the minute,  4 rounds.
– 30 Second Handstand hold.
– 15 Box Jumps 24/20, 20/14, 14/12
– 5 Clean and Push Jerk@60% 1rm.
– 15 Goblet Squats green/purple, purple/blue, blue/yellow

*Scale weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.


Accessory Work:
1a.) Laying Dumbbell Tricep Extensions- 4 x 12.
1b.) Dumbbell Lateral Raise- 4 x 12.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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