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:...
by BlackFlagAthletics | Dec 14, 2015 | CrossFit WOD
1.) Hang Power Clean: 4r @ 70%, 3r x 2s @80% 2.) Clean & Jerk: 1r + 2r x 4s @ 80% 3.) Clean Pull From block (above knee): 3r x 4s @ 90% 4.) Sn. Gr. Press: 3 x 3 5.) Squat: 3r @ 70%, 4r x 4s @80%
by BlackFlagAthletics | Dec 14, 2015 | CrossFit WOD
Strength: 1.) Hang Clean + Front Squat: 4 x 3 + 8 Rest 60 sec 2.) Plate Raise + Walk: 4 x 8 + 20 Yards Rest 60 sec 3.) 1 min Double Under Practice Rest 60 Sec. Partner WOD: 15 minutes – 20 Thrusters (each part does 10) – 20 Ring Rows/ Pull Ups – 10...
by BlackFlagAthletics | Dec 14, 2015 | CrossFit WOD
Warm-Up: 3 Rounds – 150m Row – 4E KB Windmill – 10 sec. Hollow Hold – 10E Side Lying Hip Adduction/ Abduction Dynamic Flex: – Sumo Squat to Stand – Inchworm – 4 Direction Leg Swing Strength: 1.) Squat: 2x @70%, 2x @80%, 2x @...
