by BlackFlagAthletics | Nov 16, 2015 | CrossFit WOD
PreP: Tall Clean – 3 x 3 (light) 1.) Clean + Jerk Dip: 3+1 @ 75%, 2 + 1 @ 80%, 2 + 1 @ 85%, 1+1 x 3 @ 90% 2.) Power Jerk: 3r @ 75%x, 2r @ 80%, 2r @ 85%, 1r x 3s @ 90% 3.) Back Squat: 2r x 3s @ 90% Accessory: -Weighted Back Extension – 3×10 -Weighted...
by BlackFlagAthletics | Nov 15, 2015 | CrossFit WOD
Prep: Snatch Press: 5, 4, 3 (ascending weights) 1.) Power Snatch: 3r @ 70%, 2r @ 80%, 2r @ 85%, 1r x 3s @ 90% 2.) Push Press: 5r @ 70%, 5r@ 75%, 2s x 5r @ 80% 3.) Snatch Pull: 3r @ 90%, 3r @ 95%, 3r @ 100%, 3r @ 105%, 3r @ 95% Accessory: -Back Extension –...
by BlackFlagAthletics | Nov 15, 2015 | CrossFit WOD
Strength: 1.) Squat: 4 x 6-8 2.) Pendlay Row: 3 x 6-8 WOD: 5 rounds for time: – 10 K2E (sub Reverse Crunch) – 8 Push Ups – 6 Front Squat – 4 Push Press (same weight as front squat) Accessory: – Tricep Pull over Extensions: 2 x...
by BlackFlagAthletics | Nov 15, 2015 | CrossFit WOD
Warm Up: 500m Row Dynamic Flex: – Super Lunge – Knee Hug + Quad + Cradle – Inchworm – Lateral Lunge – Crossover w/ Reach Back – Dislocates/ OHS Olympic: 1.) Snatch Grip Push Press + OHS: 3+2 W/ Bar, 2×3+2@60%, 2+2@70%,...
by BlackFlagAthletics | Nov 13, 2015 | CrossFit WOD
1.) Max Effort Snatch 2.) Max Effort Clean & Jerk
