Siteplicity – Page 145 – CrossFit Winter Park

9/9/16

September 8, 2016SiteplicityWP Daily Workout0

Barbell Warm-up 20min to build to a heavy Clean & Jerk WOD: 5min AMRAP Cleans (135/95) Rest 5min Then, For time, ?

9/8/16

September 7, 2016SiteplicityWP Daily Workout0

Mobility: Shoulders Skill: Pull-up progressions WOD: 500m Row 10 Strict Pull-up 500m Run 5 Strict Chin-up 400m Row 10 Strict Pull-up 400m Run 5 Strict Chin-up 300m Row 10 Strict Pull-up 300m Run 5 Strict Chin-up

9/7/16

September 6, 2016SiteplicityWP Daily Workout0

Barbell Warm-up 20min to build to a heavy Snatch WOD: 4rds 8 Ring Dip 15 DU 8 Ball Slam (25/15) 15 DU 2 Snatch @ 85% of today’s heavy single

9/6/16

September 5, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 Glute Bridge 8 Deadbug 8 Bird Dog Strength: Back Squat 6×70, 4×75, 3×80, 2×85 Then Max Reps @ 75% (one breath at top) WOD: 16 Hang Power Clean (155/105) 8 Front Squat 4 MU 12 HPC 6 FS 3 MU 10 HPC 5 FS 1 MU Finish: 3...

Labor Day

September 4, 2016SiteplicityWP Daily Workout0

Reminder we only have one class at 9:30am and you will have your choice of 5 Hero workouts. Pick ONE: Witten White Jerry Morrison Sission

9/2/16

September 1, 2016SiteplicityWP Daily Workout0

Barbell Warm-Up Oly: Every 90sec 3 sets of High Hang Clean + Hang Clean + Jerk @60-65% 3 sets of Hang Clean + Clean + Jerk @70-75% 3 sets of 2 Clean Lift Offs + Clean + Jerk @75-80% 2 sets of Clean + Jerk x 1 @80% 2 sets of Clean x Jerk 1...

9/1/16

August 31, 2016SiteplicityWP Daily Workout0

Mobility: Ankles Skill: Athlete Choice Option 1- 3-4rds for quality, not for time 2 Rope Climb 10 Pistol 50ft HS Walk or 20 Shoulder Taps 8 Horizontal False Grip Ring Row 6 Parallette Pass Thru w/ push-up & dip 30-40 DU 30-45sec L-sit Option 2- 20min Rowing at stroke rate intervals

8/31/16

August 30, 2016SiteplicityWP Daily Workout0

Barbell Warm-up Oly Every 90sec: 3 sets of High Hang Snatch + Hang Snatch @65-70% 3 sets of Hang Snatch + Snatch @70-75% 3 sets of 2 Snatch Lift Offs + Snatch @75-80% 2 sets of Snatch x 2 @80%+ 2 sets of Snatch x 1 @90%+ WOD: 400m Run then, 50-40-30-20 DU 10-15-20-25 Russian...

8/30/16

August 29, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 Glute Bridge @1113 10 Deadbug Strength: Pause Front Squats @23X1 5 sets of 2-3 reps Alternating Tabata (total of 8 sets each) Front Squat (115/75) T2B Rest 2min Tabata Hollow Hold

8/29/16

August 28, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 8 Scap Push-up @2212 10 Hollow Rock 10 Dislocates Strength: 1RM Push Press WOD: EMOM x 15 1) 2-5 Ring or Bar MU 2) 4-6 Man Makers 3) 6 UB Hang Power Clean + 6 Box Jump (24/20) Finish: 3 sets DB Row x 8 @2111 Strict Ring Dip...

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