CrossFit Transformation Syracuse

Thursday 11/3/16- Wu: coaches choice + mobility Skill1: 10 min to find a max for the complex ... 2 power cleans 1 squat clean 1 split jerk Skill2: clean high pulls 5x2 at 70% of max clean Wod: 5 min amrap 25 kbs (1.5/1) 20 ab mat sit ups 10 slam balls (30/20) -2 min rest- 3 min amrap 20 kb Russian twists 10 kb goblet squats

Wednesday 11/2/16- Wu: coaches choice Wod: for time ... 30 s2oh (135/95)(115/75)(95/65) 20 bar hopping burpees 50 DL 20 box jumps 30 push ups 20 cal row Skill: class choice

Tuesday 11/1/16- Wu: coaches choice + mobility Skill1: Good Mornings ... 3x20 Skill2: KB Turkish get ups 3x6 per arm Skill3: hollow rocks 3x max in 30 sec Wod: 15 min Amrap 50 Du 10 front squats (185/115)(135/95)(115/75) 40 Du 8 front squats 30 DU 6 front squats 20 Du 4 front squats 10 Du 2 front squats

Monday 10/31/16- regular class times at CFT also dress in costume Skill 1: 3 position snatch Warm up 6x1 at 80% of max ... Wod: "Holleyman" 30 RNDS 5 wall balls 3 hspu 1 power clean (225/155) -40min cap-

Thursday 11/3/16- Wu: coaches choice + mobility Skill1: 10 min to find a max for the complex ... 2 power cleans 1 squat clean 1 split jerk Skill2: clean high pulls 5x2 at 70% of max clean Wod: 5 min amrap 25 kbs (1.5/1) 20 ab mat sit ups 10 slam balls (30/20) -2 min rest- 3 min amrap 20 kb Russian twists 10 kb goblet squats

Wednesday 11/2/16- Wu: coaches choice Wod: for time ... 30 s2oh (135/95)(115/75)(95/65) 20 bar hopping burpees 50 DL 20 box jumps 30 push ups 20 cal row Skill: class choice

Tuesday 11/1/16- Wu: coaches choice + mobility Skill1: Good Mornings ... 3x20 Skill2: KB Turkish get ups 3x6 per arm Skill3: hollow rocks 3x max in 30 sec Wod: 15 min Amrap 50 Du 10 front squats (185/115)(135/95)(115/75) 40 Du 8 front squats 30 DU 6 front squats 20 Du 4 front squats 10 Du 2 front squats

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Monday 10/31/16- regular class times at CFT also dress in costume Skill 1: 3 position snatch Warm up 6x1 at 80% of max ... Wod: "Holleyman" 30 RNDS 5 wall balls 3 hspu 1 power clean (225/155) -40min cap-

Saturday 10/29/16- CLASS IS AT EXALT AT 10am (no open gym all weekend)

Friday 10/28/16- normal classes and at CFT Wu: coaches choice + mobility Wod: complete in any order ... 4 min Max cal bike -rest 6 min- 6 min max cal row -rest 8 min- For time: 50 thrusters (65/45) Skill: if there's time coaches choice

Thursday 10/27/16- Wu: coaches choice + mobility Skill1: every 30 sec for 6 min ... 1 squat cleans at 75% of max clean Skill2: deadlifts 4x4 Wod: for time 50 c2b pull ups 50 sdhp (95/65)

Wednesday 10/26/16- Wu: coaches choice + mobility Skill1: split jerks ... 1x2 at 70% 2x2 at 80% 2x1 at 90% Skill2: push press 3x2 at 85% 2x1 at 95% Skill3: ring dips 3x max in 30 sec Wod: 8 min amrap 5 mu 10 box jumps (30/24) 12 alt front rack lunges (135/95)

Wu: Coaches choice + mobility Skill1: back squat 2x4 at 70% 1x4 at 80%... 2x2 at 90% Skill2: low back ex 3x12 Skill3: chin ups 4x max in 30 sec Wod: for time 20 t2b 15 hspu 10 squat clean thrusters (135/95) 15 bar facing burpees 20 t2b

Monday 10/24/16- Wu: 3 min cal row/ 1x10: supermen/ring rows/ snatch grip shrugs/ high pulls/ muscle snatch/ snatch balance/ squat snatch Skill1: 10 min to build to a 3 rep max Hang Snatch ... Skill2: snatch grip deadlifts w/5 sec down 5x4 at 85% of max snatch w/2 min rest Wod: 3 rounds 10 ohs (135/95) 20 cal row

Saturday 10/22/16- WU: coaches choice Wod: partner "Victoria"... 5 rounds (each -relay style) 10 Thrusters @95/65LBS, 14 Box jumps @24/20", 12 Sumo deadlift high pulls @95/65LBS, 12 Burpees, 27 kettlebell swings @53/35LBS. See more

Friday 10/21/16- WU: coaches choice Wod: complete ... 3x500m row w/2 min rest 4x250m row w/1 min rest 2x500m row w/1 min rest **try to find a rhythm where you can push but stay also be some what consistent** Skill: coaches choice