Posted on

June 28, 2019

Warm Up:
PA Clean Warmup x 2
Kipping Practice x 2
Tempo Goblet Squat – Heavy – (:03 down :03 hold)
—————
EB Pullunders
—————-
3 position Squat Clean (Build)

Strength: Squat Cleans
Level 1: Technique
Level 2: Work to Heavy 2

Choose Your Own Adventure:

WOD:
For Time
21-15-9
Power Cleans (115/85)
T2B

Flex Sesh:
4rds for completion
8 DB Pullovers (AHAP)
MR Hex Press
Then
Accumulate 50 Strict Leg/Knee Raises

Posted on

October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups