by BlackFlagAthletics | Nov 24, 2015 | CrossFit WOD
Prep: Tall Clean – 5×3 1.) Power Snatch: 1r x 3s @ 70%, 1r x 3s @ 75% 2.) Power Clean + Jerk: 1r + 1r x 3s @ 70%, 1r + 1r x 3s @ 75% Accessory -Plank – 3 x 30 sec
by BlackFlagAthletics | Nov 24, 2015 | CrossFit WOD
Strength: 1a.) Pull Ups: 3 x 5-7 1b.) Hang Clean & Push Press: 3 x 5 1c.) L Hold (bent knee): 3 x 10 sec. 1d.) 100m Sprint on Rower WOD: 7 min AMRAP – 10 Box Jump Over/ Step Over – 15 Air Squat – 10 AbMat Sit...
by BlackFlagAthletics | Nov 24, 2015 | CrossFit WOD
1.) Snatch: 2r @ 70%, 2r @ 75%, 1r x 3s @ 80% 2.) Clean & Jerk: 1r + 1r @ 70%, 1r + 1r @ 75%, 1r + 1r @ 80% 3.) Snatch Pull: 2r @ 85%, 2r @ 90%, 2r @ 95% 4.) Front Squat: 2r x 5s @ 70% Accessory: -Back Extension – 3×10 -Hanging Leg Raise – 3 x...
by BlackFlagAthletics | Nov 24, 2015 | CrossFit WOD
Strength 1: 1.) 2″ Deficit RDL: 3 x 8-10 (every 90 sec) Gymnastic 12 min EMOM: – 20 Banded Good Morning – 8 – 10 Ring Push Ups – 30 Russian Twist – 10 Sec HS Hold + 20 sec Eccentric WOD: 3 Rounds for time of: 12 Toes to bar 12 Push...
by BlackFlagAthletics | Nov 23, 2015 | CrossFit WOD
Warm-up: 2 Rounds 12 Scap Push-Ups 3 Laps Around Gym Dynamic Flex/ Prep (PVC/ Bar): – Lunge w/ Dislocate (PVC) – Lat (PVC) – Good Morning (PVC) – Snatch Balacnce (PVC) – 3 Pos OHS (PVC)...
