by BlackFlagAthletics | Sep 20, 2015 | CrossFit WOD
Olympic 3 Position Clean (High Hang, Hang, Floor): 5 sets Every 3 Minutes Building to 80-90% Strength: Back Squat: 5 @ 55% 3 @ 65% 1 @ 75% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 101-102% If you hit 101-102%, try one more set Every 3 minutes WOD: 50 yard HS walk or accumulate 2...
by BlackFlagAthletics | Sep 20, 2015 | CrossFit WOD
Olympic: Hang Clean + Push Jerk: 5 x 2 + 2 Every 90 seconds Strength: 1a.) Bench Press: 3 x 6 Rest 60 sec. 1b.) Pull – Ups: 3 x Max Reps Rest 60 sec. WOD: For Time – 20 Push Ups – 200m Run – 20 KB swing – 200m Run – 20 Push Ups...
by BlackFlagAthletics | Sep 20, 2015 | CrossFit WOD
Warm-Up: 1000m Row Dynamic Flex/ Skill: 3 Rounds -Knee Hug to Toe Touch (in place) -Reverse Lunge w/ Twist (in place) -10 Box Pull-ups or 10 Kipping/butterfly -5-10 Ring Dips -10 Bulgarian Split Squat -10 K2E -3 + 3 Sn. Gr. Push Press + OHS Olympic: 1.) Sn. Gr. Power...
