Warm up
Dynamic Flex Recover from 16.2 Shoulder Mobility Activation Shoulder Scap Push Up Wall Walk Med Ball Slam x3 Strength Push Press 3-3-3-3-3 WOD One minute on, one minute off until full completion 100 Push Up 100 KBS 53/35 100 Goblet Squat
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Warm Up
Dynamic Flex Activation Long Mobility Session WOD EMOMX20 Odd: Cal Row 10/8 Even: H.R Push Up 12/10 POST WOD Stability Ball "Stir The Pot" Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there! Warm Up
Mobility Ladder Drills Activation Snatch Drills Strength Power Snatch 5x2 WOD 3 min AMRAP 3 Lap Sprint AMRAP Hang Snatch 75/55 rest 2 minutes 3 min AMRAP 3 Lap Sprint AMRAP Hang Snatch 75/55 rest 2 minutes 3 min AMRAP 3 Lap Sprint AMRAP Hang Snatch 75/55 POST WOD Shoulder Stretch 2 min/side Coach's note: 1 week down, 4 to go in the 2016 CrossFit Open. These next 4 weeks aren't about setting new PR's or getting really strong, but rather working on our engine and doing the movements that will most likely be programmed for Friday. Each week will start with high volume and taper down as we get closer to Friday. Once again, we will have another big throw down this Friday night for 16.2, hope to see ya'll there! |
ProgrammerD.J. Hillier Archives
December 2018
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