0944:

WU: 3 rounds 10 hanging tuck sits, 20 m walking lunge, 5-10 dive bombers, 10 gate swings

 

STRENGTH: 4X3 b. squat to step up R-L @50%ME or adjust //step 24”/18” or 12”

 

WOD: 5 rounds unbroken (Aim- no loitering on barbell – choose load to assure success)

  • 5 Hang squat clean thruster 15/135??
  • 350 m run

 

WOD.5: 8 min Amrap

  • 20 bb wipers
  • 12 bb roll outs
  • 4 OTBB

0883:

WU: Get familiar with each exercise then set up.

WOD: 4 minute efforts  X 4 rounds – rest only after rd 3

  • 4 minute  1: 4 SPU, 8 strict push up, 12 squats
  • 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
  • 4 minutes 3: 6 DL@bw, 4 OTBB
  • Rest 3 minutes
  • 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB

 

STRENGTH: Buddy carry relay 8X50m

0877:

A. Press 4X3@70%

B. 6 minute EMOM

  • 3 power clean 2/3 BW or BW?
  • 20 squats

Rest 3 minutes

C.  12 minute Amrap

  • 6 DL (same load from PC)
  • 4 OTBB
  • 18 DU/30 SU

D. Mobility 10 minutes , hamstring/hip

GA: Lighten up. Do not go heavy only to have your coach scale you down. Start light and get approval to scale up by your coach. CDM

0860: 21 day sugar detox starts Monday!

0860: opening 21 day detox

WU: roll lat, chest, quad, hip – shoulder band 2 minutes

STRENGTH: b.squat

1X5@60% 1X3@65% 1X1+@70%

WOD: 2 4 6 8 10 12 14 16+ reps & rounds in 10 minutes

  • Thruster 95/65
  • OTBB

Finish: Run 1 mi – no clock

GA: use DB’s & perform reg. burpees

The Yes/No foods list found here: http://crossfit2120.com/wp-content/uploads/2014/01/Sugar-Detox-YES-NO-Food-List.pdf