by BlackFlagAthletics | Aug 21, 2015 | CrossFit WOD
1.) Power Snatch + Snatch Balance + OHS: 3r + 4r + 4r x 2s @50% / 3r + 3r +3r x 3s @ 60% 2.) Power Clean + Push Jerk: 2r + 8r @ 50% / 2r + 8r @ 60% / 2r + 6r x 2s @70% 3.) Clean Grip Power Snatch: 2r x 4s @60% (of snatch) 4.) Snatch Pull: 2r x 4s @...
by BlackFlagAthletics | Aug 21, 2015 | CrossFit WOD
Olympic: 1.) Power Shrug 8r x 2s @ 70% / 8r x 2s @ 80% / 6r x 2s @ 90% *Use Straps and do not let go of the bar once you pick it up – make shrugs explosive* *Rest 60 seconds b/t sets 2.) Clean Grip Power Snatch: 5x@60% / 4r x 2s @ 65% / 3r x 2s @ 75% Strength:...
by BlackFlagAthletics | Aug 21, 2015 | CrossFit WOD
Warm-Up: 100m jog + Over Hurdles + Speed Ladder Activation/ Mobility: – Lateral March – Lateral Skip – Alt. Lateral Lunge – Crossover Step w/ Reach Back – Inverted To Touch – Snapioca x 2E Strength. 1.) DeadLift: 5x @ 50% 5x @ 65%...
by BlackFlagAthletics | Aug 21, 2015 | CrossFit WOD
Speed: – Heel Walk 2 x 20yds – A March 2 x 20yds – A Skip 2 x 20yds – Butt Kicks 2 x 20yds – Chicken Run: 2 x 20yds – Machine Gun 2 x 10 yds – Seated Fast Arms: 3 x 10 sec. Agility/ Multi-directional: – “Dot”...
by BlackFlagAthletics | Aug 21, 2015 | CrossFit WOD
Strength: 1a.) Goblet Squat: 3 x 10 1b.) Single Leg (dbl KB) RDL: 3 x 6E 1c.) Overhead Plate Walk: 3 x 30 Yards WOD: 7 Min AMRAP: – 7 Power Clean – 14 Sit Ups Core: Bicycle Crunch w/ Pause: 3 x...