WP Daily Workout – Page 277 – CrossFit Winter Park

5/22/14

May 21, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3 rounds of 5 push-ups, 5 tall box jumps, 5 strict chin-ups Strength: Front Squat 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% WOD: Death by burpee Mobility: Use remaining time to work on mobility specific to your needs. Ask your coach for suggestions.

5/21/14

May 20, 2014SiteplicityWP Daily Workout0

Warm-up/skills: 4x :20 box shoulder stretch 3x 5 perfect wall walks 4x :30 nose to wall handstand hold WOD: 4 rounds 1:00 ME Row for Cal 1:00 ME Double under 1:00 ME Pull-up 1:00 rest **Score is total reps after all rounds

5/20/14

May 19, 2014SiteplicityWP Daily Workout0

OLY DAY Barbell warm-up EMOM x 12 Hang power snatch + snatch + OHS Strength: Back Squat 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% Cash out: 5 rounds of 10 hollow rocks and 10 supermans

5/19/14

May 18, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3 rounds of 5 nose to wall squats, 5 strict pull-ups, 10 hollow rock Strength: Push Press 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% WOD: 4 rounds for total time 8 HSPU 10 Ball slam (25/15) 12 Ball slam sit-ups 200m run Rest 1min

5/16/14

May 15, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 2rds of: 10 barbell good mornings, 10 barbell back rack lunges Strength: Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: Tabata 1) Push-ups 2) DU 3) Sit-ups 4) OHS with PVC

5/15/14

May 14, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of: 5 wall facing squats, 10 hollow rock Strength: Front Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 15-12-9 Thruster (95/65) K2E Cash out: 1000m row @ 75% effort

5/14/14

May 13, 2014SiteplicityWP Daily Workout0

1) 15m distance: 4rounds not for time a) bear crawl b) broad jump c) crab walk d) walking lunges 2) 3rds not for time of: 4 wall climb, 5 box squat box jumps, 20-25 DU or attempts 3) 2min AMRAP sit-ups 4) EMOM x 4rds for a total of 16min a) 2-3 rope climbs b)...

5/13/14

May 12, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of: 5 strict chin-ups, 10 step-ups, 5 strict T2B, 10 jumping split squats Strength: Push Press 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 4 rounds for time 10 ball slam cleans (25/15) 15 burpee 15 KBS (53/35) 200m run with ball

5/12/14

May 11, 2014SiteplicityWP Daily Workout0

Warm-up: 200m run, then 3rds of: 10 PVC OHS, 10 hollow rock, 10 ring row Strength: Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95% WOD: 8min AMRAP 30 DU 20 wall ball (20/14) 10 pull-ups

5/9/14

May 8, 2014SiteplicityWP Daily Workout0

OLY Day: Event 1 EMOM x 12 Even: Hang power snatch + hang snatch Odd: 3 Tall box jump Strength: Deadlift 5×40%, 5×50%, 3x 60%, 3×80%, 3×85%, 3 or more x 90%

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