WP Daily Workout – Page 220 – CrossFit Winter Park

7/15/16

July 14, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 4 Roll to Candlestick 8 RDL (45/35) 6 Front Rack Lunges Strength: Front Squat 4×70%, 4×80%, 2×90%, 1×95% WOD: 12min AMRAP 4 Power Clean (135/95) 6 Front Squat 8 Lateral Burpee over Barbell

7/14/16

July 13, 2016SiteplicityWP Daily Workout0

Mobility: T-spine and Shoulder Lax Ball Roll Out Skill: Rope Climb WOD: 2-person team 4rds each 500m Row 1 Rope Climb 100m Farmer’s Carry (DB/KB Heavy!) Midline/Stability: 3 sets 15 Deadbug 15 Bird Dog Slow and controlled!

7/13/16

July 12, 2016SiteplicityWP Daily Workout0

Barbell Warm-up 20min to 1RM Power Snatch WOD: 10,9….1 Power Snatch @65% of today’s 1RM 1,2,….10 Pull-up (Rx+ C2B)

7/12/16

July 11, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 2rds of: 50m OH KB/DB Walk Left Arm/Right Arm 3 Wall Walk Strength: Push Press 3×8 @70% WOD: 1 mile Run 50 Ab-mat sit-up 40 Air Squat 30 S2OH (135/95) Finish: 3 sets 30sec Box Shoulder Stretch

7/11/16

July 10, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 6 OH Plate Step-up 6 Chin-up 10 Banded Squat Strength: Back Squat 6×70%, 6×80%, 3×90%, 2×95% EMOM x 15 1) 14 Walking Lunges w/ KB/DB 2) 8 Unbroken Deadlift 3) 8 Burpee Pull-up Finish: 3 sets 20 Banded Hamstring Curls

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!

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