NOVA CrossFit, Friday, 3.31.2017, Springfield, VA

Warm Up
Mobility and lots of it
WOD
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

NOVA CrossFit, Thursday, 3.30.2017, Springfield, VA

Warm Up
Mobility
Strength:
Deadlift –
3s x 5r (ok to add weight only if form permits)

WOD
AMRAP 10:
5 Squat Clean Thrusters (135/95, 115/75, 95/65, 75/55)
10 Burpees
Core –
Athlete’s choice

NOVA CrossFit, Wednesday, 3.29.2017, Springfield, VA

Warm Up

Mobility

Skill –
Snatch work, up to a heavy double

WOD
AMRAP
10 box jumps (20/24)
15 push ups
20 sit ups
50 double unders or 200 singles

NOVA CrossFit, Tuesday, 3.28.2017, Springfield, VA

Warm Up

Mobility

Strength:
Back squat – 3 sets x 12 reps

WOD
2 Rounds For time
800m run or 1,000m row
40 goblet squats (36/53)
60 KB swings

Core:
Turkish get ups – 3×5-8/side AHAP

NOVA CrossFit, Monday, 3.27.2017, Springfield, VA

Warm Up

Mobility

Skill/strength –
5 sets of 5-6 reps: behind the neck press, increase weight every set

WOD
EMOM x 15 minutes
Minute 1 – 6 strict HSPUs
Minute 2 – 8 strict toes to bar
Minute 3 – 10 burpees

NOVA CrossFit, Friday, 3.24.2017, Springfield, VA

Warm Up

Mobility

Skill – Rope Climb

WOD

2 rounds

Prowler races x 4 races (down and back)

then

Sled pulls  (down and back)

Core
ME plank, add weight if greater than 1 minute hold

NOVA CrossFit, Thursday, 3.23.2017, Springfield, VA

Warm Up
Mobility
Strength:
3 sets of the following
Snatch Grip Deadlift: x 8 reps
then
Barbell Roll Out: 12-15 reps
WOD
Buy in: 100 Double Unders or 50 attempts
42-30-18
Kettlebell Swing (53/36)
Goblet Squat

NOVA CrossFit, Wednesday, 3.22.2017, Springfield, VA

Warm Up
Mobility
Strength:
EMOM x 8 minutes Shoulder Press x 3 reps
 Loads per set: 55%, 65%, 70%, 75%, 80%, 85%, 90%, 85%
WOD
AMRAP x 8 minutes
10 Push Press (115/75#)
10 Chest to Bar Pull Ups