Squat Clean Wednesday 25/10/17
24th October 2017 by
CrossFit Warm Up 10 Jefferson Curls 10 Push Jerks 5 Snatch Grip Deadlifts WOD 30mins to find: 10RM Squat Clean 8RM Push Jerk 6RM Power Snatch CrossFit Lite Warm Up Gymnastics Circle Warm Up Circuit As a...
Front Squat Tuesday 24/10/17
23rd October 2017 by
CrossFit Warm Up 10 Air Squats 20 Double Unders 30 Flutter Kicks Strength Find a heavy 3 second Pause Front Squat + 2 Front Squats Skill 3x50 Double Unders WOD Partner WOD 20min AMRAP 400m Run 20...
Lunge Monday 23/10/17
23rd October 2017 by
CrossFit Warm Up Landmine Row x20 Single Arm Front Rack Dumbbell Lunge x10 Single Leg Lower x10 Strength Single Arm Front Rack Dumbbell Lunge 2x10m 20/12.5kg Rest 1 minute Landmine Row x10 Rest 1 minute Single Leg Lower x10...
Snatch Friday 20/10/17
19th October 2017 by
CrossFit Warm Up 5 Cal Airbike/Row 5 Snatches 5 Power Snatches Strength Snatch 5min EMOM @ 60%, 65%, 70%, 75% and 80% Rest 1 minute Snatch 5min EMOM @ 85, 90%, +1, +1, +1 etc WOD For Time:...
Hurdle Thursday 19/10/17
18th October 2017 by
CrossFit Warm Up 5 Tall Jerks 5 Jerk Balances 10 Box Jumps 1-2 or 2-3 Strength E2MOM - Split Jerk @90% w/ 2 second pause Skill Hurdle and Box course WOD 18min AMRAP 18/12 Cal Row 15...