by BlackFlagAthletics | Dec 15, 2015 | CrossFit WOD
1.) Power Snatch: 6r @ 60%, 2r x 2s @ 70% 2.) Snatch: 3r @ 80%, 1r x 3s @ 90% 3.) Snatch Pull: 3r @ 90%, 2r x 3s @ 100% 4.) Behind Neck Snatch Press: 3 x 3 5.) Front Squat: 4r @ 70%, 2r x 4s @ 80%
by BlackFlagAthletics | Dec 15, 2015 | CrossFit WOD
Warm-Up: With a KB: – Circles R/L – Hand to Hand R/L – Low Hand to Hand R/L – Figure 8 R/L – SA Russian Swing R/L – Bottoms Up Walk R/L Dynamic Flex (in Rig): – Leg Swing Fwd/Bwd – Lateral Leg Swing – Hip Gate Fwd/...
by BlackFlagAthletics | Dec 15, 2015 | CrossFit WOD
1.) Power Clean: 4r x 4s @ 70% 2.) Class WOD
by BlackFlagAthletics | Dec 15, 2015 | CrossFit WOD
Warm-Up: – 15E SA Empty Can – 30 Jumping Jacks – 15 Band Pull Aparts Dynamic Flex/ Prep (PVC/ Bar): – 5 Good Morning – 5 Squat to Press – 5 Push Press – 5 Tall Clean – 5 Hang Pull – 5 Push Jerk/ Split Jerk Olympic:...
