160729

40 day Nutrition Challenge. Wednesday night lecture to discuss calorie intake, macro breakdown, hormones, timing and sourcing amongst other things. We can’t wait to see the changes start happening. 

#Nutrition #CrossFit #ProfessionalCoaching

FRIDAY

STRENGTH

160729STRENGTH

Bench Press, same grip as all Overhead Pressing

*build to a 5RM


5 X 5

WOD

160723B
1 minute of Thrusters, 95/65
1 minute of Burpees
1 minute of Row (calories)
2 minutes of Thrusters, 95/65
2 minutes of Burpees
2 minutes of Row (calories)
1 minute of Thrusters, 95/65
1 minute of Burpees
1 minute of Row (calories)

ACCESSORY WORK

A. Tabata Plank
B. 100 Banded Tricep Extensions
C. 3 x 25 Dumbbell Pullovers

OLYMPIC WEIGHTLIFTING

WARM-UP

2 rounds NOT for time of:
10 Walking Lunge Steps
10 Air Squats
10 Lateral Lunges
10 Bulgarian Split Squats
10 Squat Therapy
10 GHDSU
10 Supermen

STRENGTH

1RM Snatch
15min time cap

STRENGTH

1RM Clean & Jerk

15 minute cap


STRENGTH

160729OLY
Back Squat

5 X 5, building 

ACCESSORY WORK

A. 4 x 10 KB Sotts Press, 5 each arm
B. 3 x 25 Weighted ABMAT SU, heavy
C. 100 Hip Extensions
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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