WOD 4.20.17 BIG CHIPPER 100 Sit ups 90 Alt. Lunges 80 Swings 55/35 70 Squats 60 Ball Slams 20/14 50 KTE 40 Power Cleans 95/65 30 Pull Ups 20 Snatches 95/65 10 HSPU 35 min cap. Add 1 second for each rep not completed. April 20, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-04-20 15:33:212017-04-21 10:55:374.20.17
WOD 4.19.17 10 min EMOM 3 Deadlifts Increase Wt for Sets 1 – 5; Sets 5 – 10 use the same wt at 75-80% of 1 rm followed immediately by … 5 min EMOM 1 rep Power Snatch increase weight throughout METCON Death By Burpees April 19, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-04-19 15:32:052017-04-20 13:37:554.19.17
WOD 4.18.17 Turkish Get Ups Skill Focus working towards 1 RM (1 RM is both arms being able to complete the movement) 12 min AMRAP 2 Squat Cleans (115/75) 2 Pull Ups 4 Squat Cleans 4 Pull Ups 6 Squat Cleans 6 Pull Ups and so on… April 18, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-04-18 15:19:242017-04-19 15:29:274.18.17
4.20.17
BIG CHIPPER
100 Sit ups
90 Alt. Lunges
80 Swings 55/35
70 Squats
60 Ball Slams 20/14
50 KTE
40 Power Cleans 95/65
30 Pull Ups
20 Snatches 95/65
10 HSPU
35 min cap. Add 1 second for each rep not completed.
4.19.17
10 min EMOM
3 Deadlifts
Increase Wt for Sets 1 – 5; Sets 5 – 10 use the same wt at 75-80% of 1 rm
followed immediately by …
5 min EMOM
1 rep Power Snatch
increase weight throughout
METCON
Death By Burpees
4.18.17
Turkish Get Ups Skill Focus working towards 1 RM
(1 RM is both arms being able to complete the movement)
12 min AMRAP
2 Squat Cleans (115/75)
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
and so on…