CrossFit 416 | Fitness - Community Built

Workout of the Day (WOD)

api-401

CrossFit 416 Daily – Monday, August 29th

News and Notes:

  • Check out the latest article from our in-house Sports Dietitian Emilie Trottier, Struggling to Reach your Health Goals?
  • We are beginning a new training cycle for the next four weeks.  The main focus will be on the Olympic Lifts, as we lead up to the CrossFit 416 Classic weightlifting competition on September 23rd.  Here is a breakdown of the cycle:
    • Monday – Back Squats + WOD
    • Tuesday – Snatch Accessory work, Snatch ,+ WOD
    • Wednesday – Gymnastics Skills + WOD
    • Thursday – Clean and Jerk Accessory work, Clean and Jerk, + WOD
    • Friday – Long MetCon

 

Fitness

Strength

Back Squat

3 x 5 reps

– Start at a load that will allow for an increase week to week

 

WOD

On the Minute for 14 minutes

Even: 12 x Wallballs

Odd: 45 x single Unders or 40 seconds of double under attempts

 

Performance

Strength

Back Squat

3 x 8 reps @ 65% 5×01 tempo

 

WOD

On the minute for 14 minutes

Even: 20 x Wallball(20/14)

Odd: 45 x Double Unders


Supplements and Snake Oil

 

 

Read More »