The shortcut to results is INTENSITY
It does not matter how fast you start... it is how strong you finish.
Only those who risk going to far can find out how far one can go...
T SUNDAY skill Dips Box dip, paralellette dip, ring dip Strength 1 rm dip can add weight, or use bands if needed on rings WOD 6 minute ladder Clean and jerk Burpee box hop
SATURDAY Skill Press-push press-jerk Strength Jerk 5-5-3-3-2-2 WOD Teams Amrap 25 minutes 400 m weighted carry(using plates, DBS, KBS only) 150 push ups 150 squats
FRIDAY skill Press and push press Strength Back squat 2-2-2-2-2-2-2-2-2-2 @55% with band tension Purple bands less than 100 Red bands btw 100-200 Blue bands greater than 200 WOD Amrap 16 minute ...
SKILL CLEAN COMPLEX STRENGTH CLEAN COMPLEX 1-1-1-1-1-1 WOD 800 M RUN 50 BURPEES 400 M RUN 50 LUNGES 800 M RUN
Skill Kipping-kipping pull up- butterfly Strength 500 m row WOD 7-6-5-4-3-2-1-1-2-3-4-5-6-7 pull up Pistol(ea leg) Hang pwr clean
Skill Goat work. Pick two Hspu, MU, dip, pull up, pistol, rope climb, double unders Strength Snatch balance-> ohs 2-2-2-2-2-2 @ 55% of ohs WOD 3 RFT 50 squats 40 push ups 30 sit ups
Skill Box jump/rebounding Strength 1rm front squat WOD Paleo challenge baseline WOD 21-15-9 Deadlift Box jump
Skill: pendlay row Strength: pendlay row 5×5 Partner wod 7 RFT 10 Clean and Jerks 10 pull-ups 10 Burpees Cash out: 100 push-ups
SKILL HANG CLEAN PULL X 2 , SQUAT CLEAN, FRONT SQUAT STRENGTH HANG CLEAN PULL X 2 , SQUAT CLEAN, FRONT SQUAT 1-1-1-1-1-1-1-1 WOD TEAM DODGEBALL
Skill Midline organization Strength Static hold WOD 42-30-18 thruster Pike jump Lunges
CrossFit 716 Buffalo