Siteplicity – Page 224 – CrossFit Winter Park

10/21/13

October 21, 2013SiteplicityWP Daily Workout0

Strength: Thruster 3-3-3-3-3 WOD: 50 DU 10 deadlift 10 front squat 10 push press 40 DU 8 deadlift 8 front squat 8 push press 30 DU 6 deadlift 6 front squat 6 push press 20 DU 4 deadlift 4 front squat 4 push press 10 DU 2 deadlift 2 front squat 2 push press

10/18/13

October 17, 2013SiteplicityWP Daily Workout0

OLY: EMOM x 8 2-Position Hang Power Clean WOD: 500m row Then, 9-6-3 Hang power clean Burpee

10/17/13

October 16, 2013SiteplicityWP Daily Workout0

Mobility: Lacrosse ball roll out Strength: 1a) Deadlift 3-3-3-3-3 1b) Ring dip 5-5-5-5-5 WOD: 5 rounds for time 10 KBS 8 Wall ball 6 Box jump

10/16/13

October 15, 2013SiteplicityWP Daily Workout0

Strength: 1a) Push press 3-3-3-3-3 1b) Ring rows 5-5-5-5-5 WOD: 3 rounds for time 5 Push press 10 Pull-up 200m run

10/15/13

October 14, 2013SiteplicityWP Daily Workout0

Mobility: Barbell quad smashing Strength: Front squat 5-5-5-5-5 WOD: 10-8-6-4-2 Front Squat T2B

10/14/13

October 13, 2013SiteplicityWP Daily Workout0

OLY: EMOM x 8 2-position hang power snatch (mid-hang, power position) WOD: 4 rounds for time 5 Hang power snatch 10 Reverse burpee 15 DU’s

10/11/13

October 10, 2013SiteplicityWP Daily Workout0

Strength: Deadlift 3-3-3-3-3 WOD: 21-15-9 Deadlift (55-60% of 1 RM) Push-up Box Jump (advanced: HSPU)

10/10/13

October 9, 2013SiteplicityWP Daily Workout0

Strength: Thruster 5-5-5-5-5 WOD: For time 1000m row 30 Wall ball 30 DU’s (3:1 singles) 400m run

10/9/13

October 9, 2013SiteplicityWP Daily Workout0

Barbell warm-up EMOM x 10 3-Position Power Clean Skill: 50 Hollow Rocks not for time Partition reps in any way in order to maintain hollow body position.

WOD 10/8/13

October 7, 2013SiteplicityWP Daily Workout0

Strength: Push Press 5-5-5-5-5 WOD: 10min AMRAP 5 S2OH 5 Lateral Burpee Bar Hops 5 Pull-ups (Advanced: Sub C2B pull-ups)

1 … 222 223 224 225

By