Siteplicity – Page 179 – CrossFit Winter Park

6/19/15

June 18, 2015SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 5 Glute Bridge @ 1115 5 Thruster 5 Good Morning Strength: Front Squat 6@65% 6@70% 4@80% 4@85% WOD: For time, 100 Wall Ball (20/14 Both to 10’ target) *Every break or drop you MUST rest 1min *Try to complete in as few sets as possible *Score is total time...

6/18/15

June 17, 2015SiteplicityWP Daily Workout0

Mobility: Shoulders Midline: 2min Accumulated L-sit (cap 5min) Skill: Handstand Walks or Holds WOD: EMOM x 20 1) 12 Cal Row 2) 45sec HS Walk or Hold 3) 100m Run 4) 6-8 strict T2B or Candlestick

6/17/15

June 16, 2015SiteplicityWP Daily Workout0

Skill: Muscle-Up progressions WOD: 10,9,8…..1 C2B 1,2,3……10 Box Jump *After each couplet, perform 1 Deadlift (275/185)

6/16/15

June 15, 2015SiteplicityWP Daily Workout0

Warm-up: 200m run Then 3rds of: 10 Shoulder Taps 10 Hollow Rock 5 Strict Dips Strength: Push Jerk 2-2-2-2-2 WOD: 4rds: Against a 3min clock with 2min of rest after each round, 400m Run 10 Burpee ME Push Press (Rx 115/75 Rx+ 135/95) *Score is total number of push press after 4 rounds

6/15/15

June 14, 2015SiteplicityWP Daily Workout0

Warm-up: 200m Run Then 3rds of: 8 Weighted Glute Bridge 6 Push-up to Spiderman 6 Strict Chin-up Strength: Back Squat 8@65% 8@70% 6@80% 6@85% WOD: 3rds 15 T2B 20 DU 5 Clean @ 80% of your 1RM

6/12/15

June 11, 2015SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of: 5 Glute Bridge @1115 5 Strict T2B @3111 5 Thruster 5 Good Morning Strength: Front Squat 6@65%, 6@70%, 6@75%, 6@80% WOD: 60 DU 50 Wall Ball (20/14) 400m Run 30 Alt KB Snatch (53/35) 20 Ring Dip 10 Alt Pistols

6/11/15

June 10, 2015SiteplicityWP Daily Workout0

Mobility: Hips/Ankles Core: With a partner, 3rds of: 1min Weighted Plank Hold 10 Partner Glute Ham Raises Skill: Pull-up Practice WOD: 800m Run 25 Sit-ups 600m Run 25 Sit-ups 400m Run 25 Sit-ups 600m Run 25 Sit-ups 800m Run

6/10/15

June 9, 2015SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of: 12 Shoulder Taps 30sec Box Shoulder Stretch 12 Hollow Rocks Strength: 5sets of Push Press + Push Jerk + Split Jerk (increase from last week) WOD: 500m Row Buy-in, Then 5rds 3 Power Clean (Rx 135/95 Rx+ 155/105) 4 Push Jerk 5 Lateral Burpee Over the Barbell 6 Box...

6/9/15

June 8, 2015SiteplicityWP Daily Workout0

400m run Then Skill Warm-up: 3rds of: 5-8 Ring Pull-up/2-3 MU 8 TGU (heavy) 2-3 Rope Climb/Legless 8 Roll to Candlestick WOD: 12min AMRAP 10 C2B 15 KBS (53/35) 300m Run

6/8/15

June 7, 2015SiteplicityWP Daily Workout0

Burgener Warm-up Strength: Back Squat 10@60%, 8@65%, 6@70%, 6@75%, 6@80% 16min Alternating EMOM Even) High Hang Snatch + Snatch Odd) 5 Strict HSPU (Rx+ Deficit)

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