09/11/17: Box Jump Overs and Squat Clean and Jerks
/
__________________________________
Friday, September 22: Women, Wine and (YOGA)WOD Night! $10 (please bring cash for our Yogi), 6:45-9pm: Ladies of CFR (Feel Free to Bring Your Friends!), Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga! The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before! FitVine Wine will also be doing a wine tasting from 7-9pm! Feel free to bring snack/beverage of choice!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
Warm Up:
A1.) Single Leg Hip Bridge: 20
A2.) Dead bug: 1 Minute, 3X
Low Body Push:
3X:
30 M DB Walking Lunges
20 DB RDL's
Conditioning:
AMRAP 12:
Row 100 M
10 Box Jump Overs (24/20")
10 DB Power Clean and Jerk
Post results to SugarWOD!
__________________________________
Classic CrossFit:
__________________________________
Warm Up:
A1.) Single Leg Hip Bridge: 20
A2.) Dead bug: 1 Minute, 3X
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Conditioning:
(Warm Up Specifically for Clean and Jerk)
AMRAP 12;
Row 100 M
10 Box Jump Overs (24/20")
10 Clean Squat Clean and Jerk (135/95#)
Post results to SugarWOD!
__________________________________
Heavy Program:
__________________________________
Speed Work:
Dynamic Warm up
Intensity Sprints
6X:
40 M: All-Out, rest as long as nessesary to complete in same time, needs to be within 92% of maximal speed to be effective
Warm Up:
A1.) Single Leg Hip Bridge: 20
A2.) Dead bug: 1 Minute, 3X
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# Pounds to Last Session
Ladies: Add 1.25# Pounds to Last Session
Post results to SugarWOD!
