CROSSFIT VIDATHA

2017 July 25

STRENGTH L-Sit Progressions 3-5rds of – 20sec L-Sit – 20sec Weighted Pike Stretch – 20sec elevated side plank twist Right – 20sec elevated side plank twist Left METCON 3rds – 60 Double Unders – 30 Wall Balls – 15 DB Power Cleans *13min timecap

2017 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row for cal – 1min jumping lunges – 1min power snatches – 1min burpees

2017 July 21

STRENGTH Hollow Body Progressions METCON 4min AMRAP – Bear Hug Kneeling Lunges 4min AMRAP – 8 Medball Slams – 8 Medball Cleans 4min AMRAP – row 4min AMRAP – 5 Single Arm Deadlift – 50ft Suitcase carry

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does 10 T2B. Switch every 10 T2B. Score is # of Power Cleans

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to complete distance and reps. 1 will be on run/row while 1 will be on burpees/thrusters