by BlackFlagAthletics | Nov 20, 2015 | CrossFit WOD
Prep: Press in Clean – 5, 4, 3 (ascending weights) 1.) Power Clean: 3r @ 75%, 2r @ 80%, 2r @ 85%, 1r x 3s @ 90% 2.) Overhead Squat: 3r @ 75%, 2r @ 80%, 2r @ 85%, 1r x 3s @ 90% 3.) Snatch Push Press: 5r @ 70%, 5R @ 75%, 5r @ 80%, 5r x 2s @ 80%x5x2 4.) Clean Pull:...
by BlackFlagAthletics | Nov 19, 2015 | CrossFit WOD
Warm-Up: 2 Minute Ride, Run or Row “Bird-Dog” 2 x 8E Dynamic Flex/ Prep (PVC/ Barbell): – Good Morning – Back Squat to Press – Sampson Lunge – Press – Dislocates – OHS (3 Position) – Squat Jump Olympic: 1.) Hang...
by BlackFlagAthletics | Nov 17, 2015 | CrossFit WOD
Strength: 1a.) Push Press: 3 x 6 1b.) Overhead Walking Lunge: 3 x 20 Steps 1c.) Double Under Practice: 3 x 60 seconds WOD: 15 Min EMOM: – 150m Row – 3 Pike Push Up on Box – 20 jumping jacks
by BlackFlagAthletics | Nov 17, 2015 | CrossFit WOD
Warm-Up: 2 Minutes of: Skip (A, B, Lateral, Butt Kick, etc) Variations to Hurdles + Hurdle Mobility Dynamic Flex w/ PVC: – 10 Good Morning – Walking “Sampson” Lunge – Revere Lunge w/ Twist – Russian March – Dislocates –...
by BlackFlagAthletics | Nov 16, 2015 | CrossFit WOD
Warm-Up: 3 Rounds Air Squat: 10 Side Lying Hip Adduction: 10E Side Lying Hip Abduction: 10E Supine Up-N-Over: 5E Side Lying Windmill: 5E “Bird-Dog”: 5E Dynamic Flex: – Sumo Sq.-2-Stand: 10 x – Inchworm + Inverted Toe Touch: 4 + 6E – Squat...
