Friday chipper- nutrition group starts on Monday

Jan 12,2017

wod:  

10 min amrap: 

10 medball sit-ups  

5 thrusters 115/75

 

rest 3 minutes

 

10 min amrap  :

10 kB swing 53/35

10 deficit pushups 45/25

 

then 3 minutes amrap 

max rep power cleans 115/75

 

post wod work : 

20 rep back squat  

3x 500 m row

3x 400 m run

mobility  

 The best diet is long-term sustainable & works for your lifestyle!!


CrossFit Loomis- our next 8 week session nutrition group starts MONDAY!! How can we help you?? Make sure your nutrition is helping you reach your health & fitness goals. Message me for more details.

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Thursday

Jan 11,2017

wod:  

40 min time cap

Matt 16

For time:
16 deadlifts, 275/185
16 hang power cleans, 185 /135
16 push presses, 135/95
Run 800 meters
16 deadlifts, 275/185
16 hang power cleans, 185/135
16 push presses, 135/95
Run 800 meters
16 deadlifts, 275/185
16 hang power cleans, 185/135.
16 push presses, 135/95

use 1 bar.  

Modified weights

A: 225/155, 155/105, 115/75

B: 185/135, 135/95, 95/65

C: 135/95, 95/65, 75/55

Wednesday

Jan 10,2017

lift: emom 10 min

4 touch n go snatch  

- practice cycling through reps

- choose a lighter weight and keep rythym of life with perfect form

 

wod:  

4 rounds for time: 

200 m sprint

8 snatch 115/75

10 Chest to bar

 

 Post wod  

 20 x back squats  

3x 500 m row  - try and pull faster than previous 

3x 400 m sprint - try to increase pace 

mobility  

Tuesday

Jan 9,2017

wod:   30 min time cap

10 rounds for time : 

10 burpees  

5 shoulder 2 oh 155/105

10 box jumps  

2 rope climbs  

 

post wod: 

Max rep attempt deadlift 225/155

unbroken reps count only  

 

 

 

 

Monday

Jan 8,2017

lift: emom 15 min

1 power clean

1 hang clean

1 front squat  

work up to at least 5 minutes of a heavier lift

 

wod: 

for time: 12 min time cap

25 toes to bar  

50 dubs  

15 squat clean 135/95

25 toes to bar  

50 dubs  

13 squat cleans 185/135

25 toes to bar

50 dubs

9 squat cleans 225/155

 

post wod: 

20 rep backsquat (add 10 if you made all last weeks sessions)  

 

3x500 row

3x400 m run

mobility