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CrossFit Main Line Newsletter – April 2018
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Weekly Programing Breakdown 4.16.18 – 4.22.18
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Monday 4.16.18 CrossFit
Box Brief: Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Power Snatch (Coach Call 7×3 Cluster Sets) Cluster = Coach call every 2min 1 rep, drop + rest 10s until you’ve done this for 3 reps. Beg. Stick with a moderate weight […]
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Monday 4.16.18 Endurance WOD
Box Brief: Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning 3 Rounds AMRAP 8 10 Burpees 20 Wall Balls 30 Double Unders – Then – AMRAP 3 Max Meter Row Intent: Pacing is key, Look to maintain the same score for each […]
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‘AB’ril 2018 Scoreboard Final Scores
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Sunday 4.15.18 CrossFit
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength 1a) Back Squat (3×5, Build to a moderate load) 1b) “Seated Box Jump” 3×5 Coach Call every 2min complete 1a + 1b Intent: Work up to a moderate set of back squats and moderate height of seated […]
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Sunday 4.15.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 3 Sets 20 Hollow Rocks 15 Tuck-jumps 10 Supermans Metcon AMRAP 18 15 Cal Assault Bike 30 Lateral Jumps Over The DB (L+R=2) 15 DBs Power Cleans 15 DBs Thrusters – 2min Rest – AMRAP 12 1:00 […]
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‘AB’ril 2018 Scoreboard Update
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Saturday 4.14.18 CrossFit
Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up AMRAP 7 Partner Up, follow the leader 3 reps of each Power Cleans Wallballs Pull-ups Box Jumps w. step down Barbell Rows Rope Climb (1 rep) Metcon Teams of 2 AMRAP 11 1 Legless Rope Climb 3 Power Cleans […]
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Saturday 4.14.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon 8 Rounds 10 Burpees 200m ^^Heavy Farmers Carry^^ 10 Pull Ups 200m Run 10 Box Dips 200m Row (40min cap) Intent: A long grinder today, but using […]
