by BlackFlagAthletics | Dec 18, 2015 | CrossFit WOD
1.) Power Clean from Blocks (above knee): 3r x 3s @ 70% 2.) Clean & Jerk: 2r x 2s @80%, 1r x 2s @90% 3.) Clean Pull + Clean & Jerk: 2r + 1r x 3s @ 70% 4.) Squat: 4r @ 70%, 4r x 4s @ 80%
by BlackFlagAthletics | Dec 18, 2015 | CrossFit WOD
Strength: 1a.) Bench Press: 3 x 8 Rest 60 seconds 1b.) Supine Ring Row: 3 x 8 Rest 60 seconds 1c.) Goblet Squat: 3 x 8 Rest 60 seconds 1d.) Side Plank: 3 x 30sec. Rest 60 seconds B. For time: Row 500 Meters Then… 4 rounds of: 20 Wall Ball Shots (20/14 lbs) 10...
by BlackFlagAthletics | Dec 18, 2015 | CrossFit WOD
Warm-Up (2 sets): – 2 Laps – Half Kneeling Landmine Press – Bird dog – SL Catch on AirEx – Side Body Stretch Dynamic Flex/ Prep (PVC/ Bar): – 10 Kang Squat to Press – 5 Hang Pull – 5 Tall Snatch – 5 Hang Snatch...
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/...
