Siteplicity – Page 207 – CrossFit Winter Park

6/16/14

June 15, 2014SiteplicityWP Daily Workout0

Strength: Back squat 8×60/65/70/75 WOD: 12min AMRAP 100m run 10 Box jump overs (Rx 24/20 RTG 30/24) 10 Pull-ups (RTG C2B) Rest 2min 2min AMRAP of DU * if choosing, RTG must complete both movements as RTG

6/13/14

June 12, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run then 2rds of: 10 barbell good mornings, 10 jumping air squats, 10 ring push-ups Strength: Deadlift 5@60%, 5@65%, 5@70% WOD: Partner “Kelly” As a two person team complete: 5rds 400m run 30 box jump (24/20) 30 wall balls (20/14)

6/12/14

June 11, 2014SiteplicityWP Daily Workout0

Barbell warm-up 1) Take 15min to build to a heavy snatch 2) Take 15min to build to a heavy clean & jerk 3) Strength: Front squat 5@60%, 5@65%, 5@70%

6/11/14

June 10, 2014SiteplicityWP Daily Workout0

Warm-up: 3rds not for time of: 3 rope climbs, 6 tall box jumps, 9 ring dips WOD: 4rounds for 20 total minutes Minute 1: 45sec ME MU Minute 2: 30sec ME DU’s Minute 3: 45sec ME wall walks Minute 4: 30sec ME strict T2B Minute 5: 45sec ME alternating pistols

6//10/14

June 9, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 5 strict pull-up, 10 box step-ups, 30sec L-sit Strength: Push press 10@60%, 10@65%, 10@70% WOD: 5min AMRAP 5 Deadlift (225/155) 10 Plyo-push up to plates (35/25) Rest 2min 5min AMRAP 5 Hang power clean (135/95) 10 Reverse burpee

6/9/14

June 8, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 5 wall squats, 8 ring rows, 5 strict HSPU Strength: Back squat 10@60%, 10@65%, 10@70% WOD: 1000m row then 3 rounds of: 20 Pull-up 20 KBS (53/35)

6/6/14

June 5, 2014SiteplicityWP Daily Workout0

Strength: 1RM Deadlift WOD: 1min AMRAP Sit-up Rest 1min 5min AMRAP 10 push-up 10 air squat Rest 1min 1min AMRAP Sit-up

6/5/14

June 4, 2014SiteplicityWP Daily Workout0

Mobility: Lax ball thoracic spine and glutes WOD: 5 rounds for max reps of DU Against a 2:30min clock: 200m run 10 S2OH (115/75) (Rx+ 135/95) Max reps DU Rest 2:30min

6/4/14

June 3, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of 10 OHS w/PVC, 10 push-up, 10 hollow rock Strength: OHS 5×3 WOD: 4 RFT 5 Hang clean (135/95) 5 Box jump overs (24/20) 10 Ball slam (25/15)

6/3/14

June 2, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3 rounds of 5 nose to wall squats (hold 5sec at bottom) 30-45sec freestanding HS hold Strength: 1a) Push press 10@55%, 8@60%, 6@65%, 1b) Horizontal ring row 3×6-8 reps WOD: 600m run 30 Pull-ups 400m run 20 T2B 200m run 10 HSPU

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