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monday oly + emom 8 min 5 thrusters 95/65 + 14 min bike :30easy/:30tough
tuesday : 20 minutes muscle up work accumulate no more than 36 reps emom 7 - 6 box jumps 24"/20" quick not necessarily rebounding 400x4 @ 5k pace rest 2:00 Wednesday oly + 15 min easy row Thursday off Friday Open Wod next week off will have a meeting before a new cycle of programming begins.
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Mon: oly + emom 12 evens :30 wall balls odds 2-4 ring muscle ups
Tuesday: hspu 3 strict 5 kipping every :90 x 5 run 300x6 with easy 300 for recovery Wednesday oly + 1000 m row 800 m run 5 min bike easy Fri Open Sat rec Sun Open Mon: oly + emom 12 evens :30 burpees fast-ish odds 2-4 muscle ups
Tuesday: hspu 2 strict 4 kipping every :90 x 5 3 x 1000 m run rest 3:00 Wednesday oly + 1000 m row 800 m run 5 min bike easy Fri Open Sat rec Sun Open |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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