Cindy

Cindy

02/05/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Back Squat (15 mins to find a 1 Rep Max)

Make sure athletes increase in small increments of no more than 5lbs at 90%+ of 1rm

WOD

Metcon (Time)

100 thrusters for time 95/65

10 bar over burpees every time you break!
I have listed an Rx weight, the weight should be such that athletes can complete 15 to 20 unbroken thrusters in the first set

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02/03/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Snatch (10×1 EMOM 10)

WOD

Metcon (Time)

OHS: 25 (#75/#55)

DBPSN: 1/1 x 5 (10 reps #45/#25)

4 Rounds for time

20 min time cap

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02/02/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Deadlift (4×1 @90% 1RM E2M)

WOD

Metcon (Time)

15-12-9-6-3

Deadlift 225/185

400m run

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02/01/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Push Press (4×1@90% 1RM E3M)

WOD

Metcon (Time)

6 rounds for time

5 Power Clean (205/140)

10 Pull up

20 air squat

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01/31/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Front Squat (4×1 @90% 1RM E3M)

WOD

Metcon (Time)

10 Rounds for time

9 thrusters (75/55)

35 double unders

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