|
Monday Warm Up: 6 min AMRAP: 5 Muscle Cleans 5 Squat Jumps 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Max Squat Clean WOD: 3-6-9-12-15 Squat Cleans (155/105) Toes To Bar *12 min Cap Cool Down: Squat Sequence Day 1 
0 Comments
Saturday Warm Up: Coach's Choice WOD: 20 min APRAP with Partner: 20 Double DB Box Step Overs (50/35) 150 DU :30 Synchro Side Plank (L) :30 Synchro Side Plank (R) *Step Overs and DUs are split however and Side Planks are done together  Friday Warm Up: 20 Cal Row Then 2 Rounds Down and Back High Kicks Butt Kicks Marching Soldier Strength/Skill: 1 mile Run WOD: 16 min AMRAP: 5 Power Clean (185/105) 10 Pull-ups 20/17 cal Row Cool Down: Squat Sequence Day 3  Thursday Warm Up: 7 min: :45 Double Unders 10 Sit-ups 12 Walking Groiners :20 HS Hold Strength/Skill: 12 min EMOM: 1) 12 DB Side bends (L) 2) 12 DB Side Bends R 3) :20-:30 Hollow Hold WOD: 14 min AMRAP: 10 Goblet Squats (53/35) 25 ft HS Walk/50 ft Bear Crawl 20 Sit-ups Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 Bent Knee, :30 Straight Knee) B. :90-2:00 Frog Pose C. 10 90/90 Hip Switches with Counter Balance  Wednesday Warm Up: 6 min AMRAP: 10 PVC Pass 5 Burpees 5 Scap Pull-ups 5 Kip Swings WOD: 75 Shoulder to Overhead (115/75) *Every minute 10 Lateral Hops over Bar (including 3, 2, 1, Go) *12 min Cap Strength/Skill: 5 Sets (Superset) 6 Strict Press (Building) 12-15 DB Lateral Raises  Tuesday Warm Up: 4 Rds 100m Run 20 Marching Soldiers 10 Scorpions Strength: 4 sets (Superset) 10 Wide Stance Good Mornings 6 Broad Jumps WOD: 10 Min AMRAP 200m RUN 10 DeadLifts (275/185) Cool Down: 2 rds 1 Min Pigeaon each leg 1 Min Lower Back Foam Roll  Monday Warm Up: 7 min AMRAP: 400m Run Then 7 Muscle Snatch (PVC or Barbell) 7 Box Jumps 7 Jump Squats Strength/Skill: 10 Min EMOM: 1) 3 Power Snatch (building) 2) 3 Muscle Ups/7 CTB Pull-ups/9 Chin Over Bar WOD: "Glen CoCo" 15 min Clock 4 Rounds: 15 Power Snatch (75/55) 20 Wall Balls Then Max Rounds: 10 Burpee Box Overs 5 Muscle Ups Cool Down: Squat Sequence Day 1: A.1:00 Banded Ankle Dorsiflexion/side B. 1:00 Pigeon/side C. 1:00 Passive Squat  Saturday Warm Up: 7 min AMRAP: 1:00 Wallball Partner Tosses 1:00 Wallball Partner Sit-ups over Box + 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: McGill Big 3 + Deadlift (build) WOD: 200 Wallballs (20/14) 100 Deadlifts (205/155) Partner holds deadlift bar while wallballs are thrown and partner hangs from bar while deadlifts are being done  Friday Warm Up: 7 min AMRAP: 3:00 Row + 10 Step Back Lunge with Twist 10 Straddle Stance Inchworms 10 Cat/Cows Primer: Every :75 x3: 1: :45 Row 2: 8 Unloaded Step-ups 3: 3 Burpee Box Jump Overs WOD: 12 min AMRAP: 40/32 cal Row 20 Single Leg Box Step-up (50/35) (24"/20") 10 Burpee Box Jump Overs Cool Down: Squat Sequence Day 3  Thursday Warm Up: 7 min AMRAP: 2:00 Row + 10 Scap Pull-ups 10 Pause Goblet Squats 5 Side Lying Windmills/side Strength/Skill: 40 Strict Pull-ups for Time 7:00 Cap WOD: Front Squat 5-5-3-1-1-1 * Build to a Max Cool Down: Squat Sequence Day 2  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
February 2020
Categories
All
|
||||
RSS Feed