by BlackFlagAthletics | Nov 22, 2015 | CrossFit WOD
Prep: Tall Snatch – 5×3 1.) Power Snatch: 1r x 3s @ 70%, 1r x 3s @ 75% 2.) Power Clean + Jerk: 1r + 1r x 3 @ 70% , 1r + 1r x 3s @ 75% Accessory: -Plank – 3 x 30sec
by BlackFlagAthletics | Nov 22, 2015 | CrossFit WOD
Strength: 1a.) Russian Step Ups: 4 x 8E 1b.) Bench Press: 4 x 8 1c.) Side Plank: 4 x 30 sec Each Partner WOD: 15 Min AMRAP – 20 KBS – 10 Burpees – 150m Row Accessory: 1a.) Skull Crusher 1 x max reps 1b.) Curl 1 x max...
by BlackFlagAthletics | Nov 22, 2015 | CrossFit WOD
Warm-Up: 2 Rounds – 10 Air Squat + Monster Walk (Band @ Knee) – 250M Row Dynamic Flex/ Activation: – Sumo Squat to Stand – Inchworm – Standing Windmill – Side Lying Adduction x 30 – Side Lying Abduction x 30 – Static...
by BlackFlagAthletics | Nov 21, 2015 | CrossFit WOD
Prep: Muscle Snatch – 5, 4, 3 (ascending weights) 1.) Snatch – 1RM 2.) Clean & Jerk – 1 RM 3.) Pause Front Squat + Front Squat: 1r + 1r x 5s @ 75% 4.) Snatch Lift to Knee: 3r @ 115%, 3r x 2s @ 120% Accessory: -Weighted Back Extension –...
by BlackFlagAthletics | Nov 20, 2015 | CrossFit WOD
Warm Up: Med Ball Catch Banded Lat (Active) Dynamic Flex/ Prep: – Supine Wipers/ Up N Over – Prone Scorpion/ Calf Raise – Knee hug to toe touch – Forward Lunge W/ Lateral Flexion – A Skip – Squat Jump Partner WOD: Modified 2012...
