CrossFit South Rockland

Wednesday, July 31, 2013

Day#10 Wednesday Week #2 Volume



Wednesday
Warm up & Skill
Pose running drills
-Pulling drill
-Change of support
-Jump rope drill
-Partner drill


WOD
Complete the following:
Run 2K
Three rounds of:
25 ring dips
25 KBS

Tuesday, July 30, 2013

Day#9 Tuesday Week #2 Volume




Tuesday
Warm up  
400m run
Strict ring dips to true support
Strict pull ups
GHD sit ups
GHD back ext
Thrusters with barbell

Skill
Rope climbs

WOD
5 rounds of:
15 thrusters
3 rope climbs

CFE
Warm up 
400m run
Strict ring dips to true support
Strict pull ups
GHD sit ups
GHD back ext
Thrusters with barbell

Skill
Rope climbs


WOD
3 rounds of:
15 thrusters
3 rope climbs
800m run

Monday, July 29, 2013

Day#8 Monday Week #2 Volume



Monday
Warm up  & Skill
Rowing technique

WOD
Work time =’s rest time
15 minute AMRAP
300m row repeats

Saturday, July 27, 2013

Day#6 TEAM Saturday Week #1 Loading



Warm up
2 minutes double unders
Dips
Pull ups
GHD sit ups
GHD back ext
OHS

Skill
HSPU

WOD
“Mary”
20 minute AMRAP
5 HSPU
10 pistols
15 pull ups

Friday, July 26, 2013

Day#5 Friday Week #1 Loading



Friday
Warm up
400m run
Inversion to skin the cat to inverted pike 3 pulls
Candlestick to standup
Work front lever

Skill
Weighted ring dips & L-sits

WOD
Part#1
7 minutes to find you 3 rep max ring dip

Part#2
3 efforts of max effort L-sit