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WODs

Playground – Broward CrossFit 09-03-15

By 09/02/2015No Comments

Broward CrossFit – CrossFit

3 Rounds “Cindy” NFT (No Measure)

3 Rounds NFT

5 Pull Ups

10 Push Ups

15 Air Squats

Shoulder Press (5/65, 4/70, 3/75, 2/80, 1/85%)

Push Press + Push Jerk + Split Jerk (5 Min EMOM)

Metcon (AMRAP – Reps)

Ping Pong EMOM for 16 Minutes

Odd Minutes – 10 Unbroken Hang Cleans 135/95 (Rx) 155/105 (Rx+)

Even Minutes – 20 Unbroken Wall Ball 20/14 (Rx) 25 Unbroken (Rx+)

Midline Work

Ab Wheel 50 Reps

 

CrossFit’s First Fitness Model: The 10 General Physical Skills
There are 10 recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. (See Figure 2. Ten General Physical Skills for definitions.) You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to the extent that it improves each of these 10 skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.

Steven