by BlackFlagAthletics | Jun 24, 2015 | CrossFit WOD
Warm Up/ Activation/ Mobility: 1a.) Sumo Squat-2-Stand 1b.) Wtd. Glute Bridge 1c.) Inchworm 1d.) Hollow Hold/ Arch Hold Explosive/ Technique: 1a.) Seated Box Jump w/ 15lb BB: 3 x 5 1b.) Tall Power Clean + Front Squat: 3 x 2 + 1 Classical: 1.) Clean From Block + Jerk:...
by BlackFlagAthletics | Jun 24, 2015 | CrossFit WOD
OF3 Warm Up/ Activation: 1a.) 3 Position Rig Press 1b.) 3 Position OHS 1c.) 4 Direction Duck Walk in OHS Technique: 2 Position Clean + Hang High Pull + Hang Power Clean + Front Squat (3 sec pause): 1+1+1+1 x 4s @50% Classical: 1.) Clean from Block: 2r x 8s 2.) Snatch...
