by BlackFlagAthletics | Sep 27, 2015 | CrossFit WOD
Olympic: 2 Split (or Power) Jerks x 6 every 2 minutes Build to 85-90% Strength Bench Press: 5 x 5 @ 70% Every 2 minutes WOD: 20 Min AMRAP – 4 Muscle-Ups – 8 Handstand Push-Ups – 16 Kettlebell Swings @ 70/53 Accessory: 1.) Glute-Ham Raise: 3 x 8 2.)...
by BlackFlagAthletics | Sep 27, 2015 | CrossFit WOD
Strength: 1a.) Back Squat: 3 x 10 Rest 60 sec 1b.) KBS: 3 x 60 seconds Rest 60 sec 1c.) Ring Rows: 3 x 12 Rest 60 sec WOD: 8 Min AMRAP: – 20 yard Walking Lunge – 10 Burpees – 30...
by BlackFlagAthletics | Sep 27, 2015 | CrossFit WOD
Warm-Up: 1000m Row: Dynamic Flex/ Skill: 3 Rounds of… – Knee Hug to Toe Touch (in place) – 6-11 Kipping/ Butterfly Pull-Up/ 11 Box Pull Up – 6-11 Ring Dips – 12 Pistols – 11 K2E Olympic: 1.) Hang Clean + Front Squat + Push Press: 4 x 1 +...
