Coach Tricey - at the recent NSCA Sport Specific Training seminar - photo credit Ben
Overhead Squatting the "Tug" filled with water
(WOD Courtesy of CrossFit Jax)
warm up
5min jump rope
2rounds:
pvc pass thrus x 10
Empty bar - push press x 15
Empty bar - back squat x 10
workout
115#/85# rx
10 sec. transitions btw movements
deadlifts
push press
squat cleans
SDLHP
thrusters
push ups
burpees
lateral bar jumps
9:00 of total work divided unevenly amongst listed movements. Athletes do not know the order or the exercises. After last interval 30 seconds rest. Then...
115# OHS x 20
115# G2OH x 25
Pull Ups x 20
1 Mile Run
Coach will record total reps on initial 9min - then the fun begins....Please BLOG reps and time
10 sec. transitions btw movements
deadlifts
push press
squat cleans
SDLHP
thrusters
push ups
burpees
lateral bar jumps
9:00 of total work divided unevenly amongst listed movements. Athletes do not know the order or the exercises. After last interval 30 seconds rest. Then...
115# OHS x 20
115# G2OH x 25
Pull Ups x 20
1 Mile Run
Coach will record total reps on initial 9min - then the fun begins....Please BLOG reps and time
2 comments:
105 @ 65#
19:52
That was a tough one!
Best wishes this Weekend to all who are running the Gate River Run and to
Coach Ben - competing the the CF Florida Regional Games.
Sectionals will be held in April/May this year. Ben is trying to place in the top 15 at Regionals to get a Bid for Sectionals - The Dirty South.
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