by BlackFlagAthletics | Aug 24, 2015 | CrossFit WOD
Strength: 1.) Squat: 5x@50% 5x@65% 5x@75% 3x@85% 1x@95% 1x@100+% 2.) SA KB Over Head Squat: 3 x 4-8E Skill: 12 min Alt. EMOM: – 3-5 Muscle Up or 3 Transitions from Floor + 1 Attempt – 30 Sec. L Sit – 30 Unbroken DU WOD: Every 6 minutes for 24 min....
by BlackFlagAthletics | Aug 24, 2015 | CrossFit WOD
Warm Up: 400m jog Activation/ Mobility: – Lateral March R/L – Lateral Lunge – CrossOver w/ Reach Back – Snapioca – Inverted Toe Touch – Heel Walk PreHab: 1a.) Wall Slides: 2 x 8 1b.) SL Stand 2 x 30 sec. E Strength: 1.) Front Squat:...
by BlackFlagAthletics | Aug 24, 2015 | CrossFit WOD
Speed: A March: 2 x 20yds A Skip: 2 x 20y Russian March/Skip 2 x 20y Butt Kicks 2 x 20y Chicken Run 2 x 20y Build Ups: 3 x 60yds Falling Starts 4 x 15 yes Parachute Sprint 3 x 40yds Strength/Olympic: 1.) Power Snatch: 4 x 3 2.) Squat: 4 x 8 3.) Single Arm KB Bench...
by BlackFlagAthletics | Aug 24, 2015 | CrossFit WOD
Strength: 1a.) Overhead (plate) Walking Lunge 3 x 6E 1b.) Squat Jump 3 x 4 1c.) BB Lateral Lunge 3 x 5E 2a.) MB Push Up: 3 x 8-12 2b.) Bent Over Row: 3 x 8-12 WOD: High/Low Prowler Push + 100m Run every 90 seconds x 5 Core: Plank: 2 x...
