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Voodoo CrossFit 512 - North Austin CrossFit

  • Home
  • Start Voodoo CrossFit 512
    • Start Voodoo CrossFit 512
    • Contact/Location
    • Corporate Wellness or Seminar
  • Schedule
    • Daily Schedule
    • Voodoo Nutrition Course
    • Olympic Lifting Specialty Classes
  • The Voodoo Focus
    • The Voodoo Focus
    • CrossFit Success Stories North Austin
  • WOD
  • Reviews
  • Staff
  • Menu

Wednesday June 27, 2017

June 27, 2017

Wednesday

 

10 minute EMOM

"Macho Man" complex

3 power cleans + 3 front squats + 3 push jerks

As heavy as possible and unbroken

-the doll

← Thursday June 29, 2017Tuesday June 27, 2017 →

Voodoo's Programming

Voodoo's programming follows the exact same format as the best format available to CrossFitters, that being the CrossFit.com format. No other format has had the most peer review or scrutiny and our formula is by the book. If there was a better way, CrossFit mainsite would do it. We care to offer the best.

Why no RX all the time? We focus on an approach that focuses on the individual. Unless the WOD is a benchmark, follow these guidelines:

Heavy: Something that you could only get for about 5-8 reps, touch and go, on a great day, when fresh.
 

Medium: Something that you could only get for about 9-15 reps, touch and go, on a great day, when fresh.

Easy: Something that you could only get for about 15-20 or more reps, touch and go, on a great day, when fresh.

Source

Source

On getting better, realize that the gainz happen because of the 23 hours outside of the gym...

 

CrossFit Journal: The Performance-Based Lifestyle Resource