June 14, 2017

By Tony Fusaro | June 13, 2017

Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…

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May 24, 2017

By Tony Fusaro | May 23, 2017

CrossFit:  Warm Up: 2rds PA Clean Warmup 10 Ring Rows 10 BTN Push Press Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Heavy Single Level 2: 1RM – Go get a PR! WOD: “Hot Diggity Dog” 5rds 20 Cals – Your choice 10 DB Power Clean (50/35) 10 DB S2OH Hump Day Pump:…

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May 3, 2017

By Tony Fusaro | May 2, 2017

Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…

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