by BlackFlagAthletics | Sep 22, 2015 | CrossFit WOD
Warm-Up: Athletes Choices – 5 Min AirDyne – 1000m Row – 800m Run Dynamic Flex/ Skill: 3 Rounds – Sumo Squat to Stand – Rig supported Leg Swing (Fwd/Bwd/Rt/ Lt) – 3-5 Muscle Up (scaled) – 5-10 HSPU – 10 Close Grip OHS...
by BlackFlagAthletics | Sep 22, 2015 | CrossFit WOD
Olympic: 1.) Build to a 1RM Power Snatch in 15 Minutes 2.) Push Press: 3 x 10 (every 3 minutes) work at a challenging but achievable weight Skill: 3 Rounds As Fast As Possible: – 10 HSPU – 10 Supinated Chin Then 3 Rounds As Fast As Possible: – 10 Box...
by BlackFlagAthletics | Sep 22, 2015 | CrossFit WOD
Strength: 1a.) Deadlift: 4 x 6 Rest 45 1b.) Strict Press: 4 x 8 Rest 45 Sec 1c.) Box Jumps: 4 x 6 Rest 45 sec. WOD: 3 Rounds of: 3 minutes: – 250m Row – 25 Air Squat (or 15 Wall Balls) – 15 KBS 3 Minute...
