Posts Tagged ‘Double Under’
May 2, 2018
Warm Up: Deadbugs 1:00 on / off x 3 3rds 20 Double Unders / Practice 10 Scap Depressions / Depression w/ pull / Pullups 5/5 Single Leg DB RDL (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100+% *Heavier than 4.20.18 WOD: “Trophy Wife” 5rds…
Read MoreMarch 30, 2018
Warmup: Deadbugs – 3 x 1:00 /1:00| 3rds PA Clean Warmup (Build) 8 Feet Elevated Ring Rows 5 x 1 Speed Deadlifts 25 Jumps (Double / Single Unders) Strength: All Levels: Deadlift 5 min 1 Rep every :30 Seconds *100% of 2/21/18 or heavier than 3/21/18* WOD: “Dirty Wagon” 3 Rounds 10 Power Cleans (155/115)…
Read MoreJanuary 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…
Read MoreApril 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…
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