WODs 7.20.15 - 7.24.15
/Food is the foundation to achieving a "quality" level of fitness. Most people are really challenged by this obstacle. I love to cook and I also love to help people cook properly for themselves. My food blog has a few of my favorites for your use. I encourage you to be creative with your food and try new things. My entry today is not completely paleo but yummy! Check it out. http://crossfitj19.com/eating/
Monday
EMOM 10 Min 2 Power Snatch
Start around 65-70% and go up based on feel
5 Min Discussion on the KB Snatch
9 Min AMRAP
3 KB Snatch 53/35
3 K2E
3 Burpees
6,6,6,9,9,9…..and so on increasing by 3 reps every round
Tuesday
Teams of 2
Work can be split any way you would like
For time:
100 Box Jumps 24/20
80 STO 115/80
60 BS 115/80
40 PP 115/80
20 OHS 115/80
Wednesday
4 rds of Tabata
Score is lowest reps per round
Movements
Pushups
Mountain Climbers
Sit Ups
HSH
Thursday
Front Squat
Take 15 min to find 1 Rep Max FS
Alternate between
Walking Lunges
3x14-20 steps holding DB weight as heavy or as light as you feel you can handle
Glute Bridges
3x8-12 with 2 sec squeeze at top of each rep
Good starting weights 95/55
Can be made more difficult by feet elevated on a bench
http://www.bodybuilding.com/exercises/detail/view/name/barbell-glute-bridge
Friday
100 DU
50 Russian Twist 35/25
75 DU
50 V Ups
50 DU
50 Hanging Knee Raises
25 DU
50 sec L sit hold or Knee Tuck