Siteplicity – Page 150 – CrossFit Winter Park

7/8/16

July 7, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 5 BTN Snatch Grip Press (45/35) 5 Snatch Balance 5 OHS Strength: Front Squat 6×65, 4×75, 3×85, 2×90% Granite Games Workout 5 14min AMRAP 70 DU 7 MU 7 Snatch (155/105) 70 DU 7 C2B 7 Snatch (115/75) 70 SU 7 Pull-up 7 Snatch (75/55)

7/7/16

July 6, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 2rds of: 20 Shoulder Taps 45sec L-sit Strength: 1a) Strict Press 5-4-3-2 1b) Single Arm KB/DB Row x 6 each @2111 (heavy) Tabata Row, Ring Push-up, Wall Ball Sit-up (20/14), Jumping Lunges (Rx+ Alt Pistols)

7/6/16

July 5, 2016SiteplicityWP Daily Workout0

Barbell Warm-up 20min to 1RM Power Clean WOD: 10,9,…2,1 Power Clean @65% of today’s 1RM 1,2……9,10 Box Jump (24/20)

7/5/16

July 4, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 5 Thruster (45/35) 6 OH Narrow Grip BB Lunges 6 Superman Strength: Back Squat 8×65, 6×75, 4×85, 4×90% 5rds Against a 3min clock, 400m Run + ME Wall Ball in remaining time Rest 2min Finish: 3 sets of: 25 Banded Hamstring Curls

July 4th

July 3, 2016SiteplicityWP Daily Workout0

Reminder that we are closed on July 4th Enjoy the holiday with friends and family. See you tomorrow!

7/1/16

June 30, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 10 Banded Good Mornings 5 Strict T2B @3111 Strength: Front Squat 4×65, 4×70, 4×80, 4×85% WOD: 7rds 7 Deadlift (185/135) 7 HR Push-up 7 Air Squat

6/30/16

June 29, 2016SiteplicityWP Daily Workout0

Mobility: Thoracic Spine Lax Roll Out Skill: Handstand Walks/Handstand Holds WOD: 2-person team For total meters after 6 rounds 100m Farmer’s Carry (53/35) Row *Switch when partner A returns from the 100m walk Finish: 3 sets 30sec L-sit 20 Superman 20 Russian Twists (25/15)

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