WP Daily Workout – Page 286 – CrossFit Winter Park

1/20/14

January 19, 2014SiteplicityWP Daily Workout0

1) EMOM x 8 Hang power snatch + snatch at no more than 70-75% 2) Back squat 5×40, 5×50, 3×60, 5×75, 3×85, 1 or more x 95 3a) 3×3 Power jerk 3b) 3×3 Pendlay row

1/17/14

January 16, 2014SiteplicityWP Daily Workout0

Strength: Deadlift 5@40%, 5@50%, 3@60 3@80%, 3@85%, 3 or more@90% WOD: 30 second of work, 30 seconds of rest for 3 rounds of: Row for cal Wall ball (20/14) Sit-ups KBS (53/35) DU *score is total of all reps in all rounds

1/16/14

January 15, 2014SiteplicityWP Daily Workout0

Oly day! Barbell warm-up 1) Every 90 seconds for 10 rounds- Power clean + hang clean + clean 2) Front squat 3×75%, 3×80%, 3×85% 3) 3×10 good mornings 4) Mobility- lax ball glute and barbell quad smashing

1/15/14

January 14, 2014SiteplicityWP Daily Workout0

Skill: Pull-up practice WOD: “Cindy” 20min AMRAP 5 pull-up 10 push-up 15 air squat

1/14/14

January 13, 2014SiteplicityWP Daily Workout0

Strength/skill: 1a) 5×3 push press 1b) 5×6-8 reps horizontal ring row or 2-3 MU WOD: 50 KBS (53/35) buy in, then 4 rounds 10 push press (115/75) 10 burpee box jump (24/20)

1/13/14

January 12, 2014SiteplicityWP Daily Workout0

Strength: Back squat 5@40%, 5@50%, 3@60% 3@80% , 3@85% , 3 or more@90% WOD: 15 HSPU, 20 T2B, 25 air squat, 200m run 10 HSPU, 15 T2B, 20 air squat, 400m run 5 HSPU, 10 T2B, 15 air squat, 600m run

1/10/14

January 9, 2014SiteplicityWP Daily Workout0

Strength: Deadlift 5@40%, 5@50%, 3@ 60% 5@75%, 5@80%, 5@85% Wod: 400m run Then 4 rounds 20 OH plate lunges 15 sit-ups 10 SDHP w/ KB 5 ring dips

1/9/14

January 8, 2014SiteplicityWP Daily Workout0

Mobility: Lax ball roll out Strength: Thruster 3-3-3-3-3 WOD: 12min AMRAP 15 wall ball (20/14) 20 KBS 25 DU

1/8/14

January 7, 2014SiteplicityWP Daily Workout0

Oly: Hang Power Clean: take 15min to establish a 1RM for the day WOD: 1000m row 30 hang power clean at 70% of today’s 1RM 30 box jump 30 push up

1/7/14

January 6, 2014SiteplicityWP Daily Workout0

Barbell warm-up Oly: EMOM x8 of 1 Snatch (focus on technique and speed) WOD: 4 rounds 5 power snatch @ 80% 10 T2B 200m run

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