Workout of the Day (Friday May 27, 2016)

Technical:
5 X 3 Hang Power Cleans

Metabolic:
Regionals WOD:
2 Km Row

50 Alt Pistols 

30 Hang Cleans (anyhow from the hang) 225/135
Stabilization:
HSPU Practice 

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Workout of the Day (Thursday May 26, 2016)

Technical:

5 x 2 Snatch Balance

Metabolic:

20 Min Cap

5 x EMOM
100m Sprint (25 sec to complete)
Then,
21, 15, 9
Kb Snatch (53/35)
Ball Slams
Buyout,
400m Run

Stabilization:

5 x 5 x 2 Windmills

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Body Fat Testing!!!

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Get at your body fat accurately tested in June 7, 2016 at Rocklin CrossFit! Sign up at the front desk and reserve your spot.

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Worhput of the Day (Wednesday May 25, 2016)


Technical:

 

5 X 3 Deadlifts

 

Metabolic:

 

Complete Six Rounds of:

5 Bar Muscle-Ups/10 C2B Pull-Ups

10 Alt OH Lunges 135-165/95-120

 

Stabilization:

 

5 X 8 Bent Over Rows (at a 45° with the hips)

 

 

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Workout of the Day (Tuesday, May 24, 2016)


Technical:
Work up to Heavy Single OHS

Metbaolic:
100 Double Unders
50 OHS 135/95
800m Run
50 Burpee Box Jump Overs

Stabilization:
7×2 Weighted Pull Ups

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Workout of the Day (Monday May 23, 2016)

Technical:

5 X 3 TnG Power Snatch
Metabolic:
Seven Rounds of:
3 Power Snatch 135-185/95-135

9 Ring Dips (def ps to scale)
Stabilization:
5 X 10 Toes to Bar 

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Workout of the Day (Saturday May 21, 2016)

Every 2 Min X 4 Complete:

250 m Run

15 Empty Bar Thrusters
Technical:
5 X 3 Power Clean to OH
Metabolic:

30, 20, 10 of:

Calorie Row

Shoulder to OH 135/95

Toes to Bar
Stabilization:
100 PVC Back Rack AbMat Sit-ups

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Workout of the Day (Friday May 20, 2016)


Technical:
5 X 3 Power Cleans

 

Metabolic:
Regionals Event 3/4:

6 min cap

104 Wall Ball 10′ target

52 Pull-Ups
@ 7:00 min:

Four Rounds of:
28 Alt Pistols

15 Power Cleans 115/80
**20:00 overall cap, 17:00 for Regional athletes
***if your hands are torn from Wednesday, don’t worry about the Pullups…
Stabilization:
5 X 12 secs L-Sits

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Workout of the Day (Thursday, May 19, 2016)

Technical:

Work to 1 Rep Max Push Press

Metabolic:

For Time:
500m Row
100 DB Thrusters (40/25)
500m Row
* Each time the movement stops, 100m Sprint.

Stabilization:

100 Seated Twists

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Workout of the Day May 18, 2016)

Technical:
Build to Heavy 4 TnG Power Clean to Push Jerk
Metabolic:
20 min Alt Rounds of:
3 Alt TnG Power Clean to OH 185/135

15 C2B Pull-Ups

**TnG is main point of emphasis on the lift and C2B is the emphasis for other… Adjust/modify load and reps as needed

Stabilization:
4 X 20 Back Extensions 

Posted in WOD