FRIDAY 150731
From ‘The CAMP” (CrossFit Pleasure Point Maximum Performance)
Complete Five Sprint Rounds for Maximum Wall Ball Shots:
On a 90 second running clock,
Row 15 Calories
Wall Ball, As Many Repetitions As Possible
Accumulate the required repetitions from the skills below, either before, during, or after the Sprint Rounds:
5 Rope Climbs
50 Gymnastic Bar Pass Throughs
Note: The 90 second running clock is a “sweet spot” of intensity. Combining the Row (approximately 30-45 seconds of work for Advanced Athletes) with the Wall Ball (approximately 30 repetitions with a 20lb. ball for Advanced Athletes) is an incredible stimulus. The gymnastic skills of Rope Climb and Pass Throughs may be performed during rest between the Sprint Rounds, or after all 5 Sprint Rounds are complete. This is a sweet, well rounded, training session.
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Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)
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