April 2 2016
WOD NOTES Taking a classic CrossFit benchmark WOD and dividing the work with a friend. Fitness and Performance “Team Kelly” 30 minute AMRAP 400 m run 30 Box jumps 30 Wall balls Alternating movements each round Sport E2MO2M x 10 minutes Heaving Snatch balance Snatch Waves 60-70-80% @doubles 65-75-85% @singles 70-80-90% @singles Clean and Jerks Work up to 75% Then…. EMOM x 6 1 C&J@80-85% HBBS 4 x 3 @70-80% Finish with 5 minutes max calories on Assault bike
April 1 2016
APRIL NOTES: We will start a strict gymnastics cycle this month. Testing with a benchmark girl WOD at the end of the month. Good luck and “skip the kip” WOD NOTES Some strict gymnastics work today. All levels 3 sets Jefferson curl x 2 Triceps opener x 5/5/5/5 Pancake x 45 sec Fitness 4 sets NFT Paralette/Ring Pushups x 15 Strict Chin up x 10 Bulgarian split squat x 5 each Rest as needed between movements Performance 4 sets NFT Strict Ring dips x 5-8 Strict Pull up x 6-10 Candle sticks x 5 Rest as needed between movements Sport 4 sets NFT 1 MU + 3 Strict dips HS walk x 30 feet Candle sticks x 5 Rest as needed between movements