by BlackFlagAthletics | Oct 2, 2015 | CrossFit WOD
Warm-Up: 6 minute Alt. EMOM – 20 Jumping Jacks – 20 Split Jacks – 20 Mtn. Climbers Dynamic Flex: – Lateral March – Lateral Skip – Lateral Lunge w/ Hip Gate – CrossOver Step w/ Reach Back – Inverted Toe Touch Prehab/...
by BlackFlagAthletics | Oct 2, 2015 | CrossFit WOD
Note: This is the last day of NLA Programming A. Olympic: 1.) 3 Postion Snatch Grip Deadlift + Snatch: 5 x 1 + 1 Every 2 minutes @ 80% 2.) Push Press: 3 x 10, every 3 minutes – should be heavier than last week WOD: 4 Rounds: 45 seconds of Strict Handstand...
by BlackFlagAthletics | Oct 2, 2015 | CrossFit WOD
Olympic: Hang Power Snatch + OHS: 5 x 2 + 1 – Every 90 seconds * Perfect Positions in OHS – limit ROM if needed Strength: 1a.) RDL: 3 x 8 1b.) Single Arm Press: 3 x 10E 1c.) Reverse Crunch: 3 x 15 Partner WOD: 18 Minute (Alternate Rounds) – 5 Burpees...
by BlackFlagAthletics | Oct 2, 2015 | CrossFit WOD
Reminder: New Schedule Starts Monday Warm-Up: 10 Min EMOM: 25 Double Unders (or Practice) 2 Rounds: – 5 Inchworm – 10 C2B Pull-Ups (Band/Box) or 10 Belly to Bar Pull-Ups – 20 Yard Walking Lunge – Russian March – 25 AbMat Sit Ups Strength:...
