Monday WOD, March 30, 2015

Posted on 29. Mar, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Back squat: 4 sets of 5 reps @ 75%

WOD:
20 minutes of work:
Even minutes: 1 Clean & Jerk @ 85-90%
Odd minutes: 12 Sit-ups

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________________________

Today is the last day of the 2015 Open! Don’t forget to post your scores!!!

After 5 weeks, what did you learn? Who hit a PR? Post your Open story to comments.

Who else felt like this? @thedavecastro you are one evil genius for ending @crossfitgames Open like this.

A video posted by CrossFit Little Rock (@crossfitlr) on

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Friday WOD, March 27, 2015

Posted on 26. Mar, 2015 by .

1

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: Clean deadlift, pause above knee + clean pull @ 80%

WOD:
5 rounds, as fast as possible, in different order each round:

12 Toes to bar
12 Kettlebell swings (53 lb./35 lb.)
12 calorie Row
12 Box jumps
12 Burpees
Rest 3 minutes after each round

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Thursday WOD, March 26, 2015

Posted on 25. Mar, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Snatch 1.1.1 @ 75%
snatch Balance 1.1.1 @ 75%

WOD:
“Amanda”
For time, reps 9-7-5 of

Muscle up
Snatch (full, 135 lb./95 lb.)

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________________________

This is a great analysis of good vs. less than ideal technique. In this video, Spencer relied on his strength to muscle the weight, whereas Matt relied on his technique to make the lift. Both still made the lift, but relying on technique is more efficient and much less taxing on your body.

Matt Bruce vs Spencer Arnold Snatch Analysis from Power And Grace Performance on Vimeo.

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DRINK MORE WATER!

Posted on 25. Mar, 2015 by .

0

It’s starting to get warm in the box, which means we all need to increase our focus on staying hydrated. You need to drink LOTS of water throughout the day. As the temperature starts to increase, you will start to feel the effects of the heat, and however much water you think is enough, you will soon find out, just isn’t. Start prepping for the summer now and drink more water.

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Wednesday WOD, March 25, 2015

Posted on 24. Mar, 2015 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets 2 reps of: Hang power clean + power jerk

WOD:
For time:
75 Sit ups
2000m Row
30 Bench presses (135 lb./95 lb.)
100 Double-unders

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_____________________

I LOVE COACH B!! Lifting in Mike’s Gym is one of the best experiences ever, and if you are ever in Southern California, you HAVE to stop by and visit. I promise if you email Coach B and ask him if you can come by, he will say yes :).

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