9/9/2014
A. Push Press 4 x 5 @ 70% rest 2 minutes
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Banded Deadlift
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Banded Deadlift
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*
9/8/2014
Phase 2:
A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg
*all snatches and cleans are full squat*
ADDUCTION
http://youtu.be/oPSBlqHfAg8
ABDUCTION
http://youtu.be/1yTbhaAcSU4
A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg
*all snatches and cleans are full squat*
ADDUCTION
http://youtu.be/oPSBlqHfAg8
ABDUCTION
http://youtu.be/1yTbhaAcSU4
9/6/2014
Shaker Bottle Saturday
Please fill in the blanks below:
https://docs.google.com/a/crossfitwestchester.com/spreadsheets/d/11Ce0-nK9yWZWQ01fK9m63kE7PvSBQndA49qvJTrdRfE/edit#gid=0
Please fill in the blanks below:
https://docs.google.com/a/crossfitwestchester.com/spreadsheets/d/11Ce0-nK9yWZWQ01fK9m63kE7PvSBQndA49qvJTrdRfE/edit#gid=0
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