5/18/16 – SugarWOD

minnie clean

RANT

If you aren’t using SugarWOD yet, what are you waiting for?  Download the app, find CrossFit SouthEnd, set up a profile, change your “workout tracks” to match the classes you attend and BOOM – gainz.  Keeping track of your performance on workouts is a great way to be able to really see your progress.  It is especially helpful when we go through our weekly progressions so you know what numbers to be aiming for.  Get on it!  Talk to a coach if you have any questions.

CrossFit Performance

A. 3 Rounds

10 Ring Rows @21X1

10 HR Pushups

10 DB Z Press @31X3

*completed for quality movement, not time

* add box height to ring row for added difficulty

B. 3 Rounds for Time

400m Run

30 Toes to Bar

CrossFit Fundamentals

A1. GHD SitUps – 4×8-10, rest :60

A2. Hip Extenstions @22X1 – 4×8-10, rest :60

metcon

6 min AMRAP

10 DB Push Press

10 Burpees

12 DB Front Rack Lunges (total)

Rest 3:00

x2

Olympic Weightlifting

A. Press in Snatch – 5×5, scale as needed

B. High Hang Power Clean + Hip Power Clean

C. Snatch Wave, 75% of 1RM, +10, +10, -10, +10, +10, -10, etc.

EMOM

2 missed lifts

*will modify as needed