Peoples,
It's been a real pleasure programming for CA these past few months. With that being said, I've got my time tied up getting ready to open the doors for my own facility, CrossFit Greenpoint. I don't like doing things half-assed, and I quite frankly, just don't have the time .
I love you all very much, and I encourage you to check out the programming at http://www.crossfitgreenpoint.com .
Best of luck
Coach Ron
October 25, 2012
October 24, 2012
Daily WOD 102412
Sorry for the late post. Real late.
A. OHS - max for day, 80% x 2
B. Snatch 70% x 2 x 5
Then, for rounds/reps
20 minutes AMRAP
6 C2B pullups
12 Wallballs
24 DU
*Rehab
A. Hang Muscle Snatch - 40% x 3 x 3
B. Bench Press 75% x 5, 85% x 3, 95% x 1+
C. Weighted Ring Pushups x 5 x max reps - 2 minutes in between sets
D. 5 x 6 BOR - 60-90s between sets
E. 3 x 10 Good mornings
F. 400m plate carry
A. OHS - max for day, 80% x 2
B. Snatch 70% x 2 x 5
Then, for rounds/reps
20 minutes AMRAP
6 C2B pullups
12 Wallballs
24 DU
*Rehab
A. Hang Muscle Snatch - 40% x 3 x 3
B. Bench Press 75% x 5, 85% x 3, 95% x 1+
C. Weighted Ring Pushups x 5 x max reps - 2 minutes in between sets
D. 5 x 6 BOR - 60-90s between sets
E. 3 x 10 Good mornings
F. 400m plate carry
October 23, 2012
October 22, 2012
Daily WOD 102312
A. FS 80% x 3 x 5
B. Snatch Pull 95% x 3 x 3
C. Jerk - max for day, 90% x 1 x 3
D. "Filthy Fifty" - With perfect form, seriously. This workout is not an excuse to move like an asshole.
*Rehab
A. 5-5-5 Hang Power Clean (pick it up off the blocks)
B. 50-25-10 Strict T2B
C. 50-25-10 Hollow Rocks
D. Max plank hold x 3 rounds, 1 minute rest in between sets
E. Max effort airdyne (no legs) 30s on, 1 minute off x 4-6 rounds
B. Snatch Pull 95% x 3 x 3
C. Jerk - max for day, 90% x 1 x 3
D. "Filthy Fifty" - With perfect form, seriously. This workout is not an excuse to move like an asshole.
*Rehab
A. 5-5-5 Hang Power Clean (pick it up off the blocks)
B. 50-25-10 Strict T2B
C. 50-25-10 Hollow Rocks
D. Max plank hold x 3 rounds, 1 minute rest in between sets
E. Max effort airdyne (no legs) 30s on, 1 minute off x 4-6 rounds
October 21, 2012
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