Posted on

January 12, 2018

CrossFit

Warmup:
Ankle Circuit
8min WA|MRAP
:30 HS Hold / :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Walking Lunge with vertical flex/ext
12 KBS – Russian (AHAP)
24 Double Unders

Strength:
Alternating EMOM x 10min
Even: 5 Handstand Pushup
Odd: 5/5 Weighted Walking Lunges

WOD:
“Weekend Warmup”
40-30-20-10
DU (3:1)
KBS – American (53/35)
Situps

 

Posted on

April 26, 2017

Warm Up:
Rack Mobility
PA Clean Warmup x 2
5-4-3-2 Hang Squat Clean (Build)
3-2-1 Squat Clean (Build)

Strength:
Squat Clean
Level 1: Heavy 3/Technique
Level 2: 5 x 1 (Build)
*Not a RM test, work to a challenging single

WOD:
10 EMOM
5 Cleans
15 Double Unders
*Clean weight should be 50-60% of heaviest single*