April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

March 18, 2014

Strength week, day two.

 

Mobility:

 

10 minutes

 

Skill: 

 

Squat Cleans (catching at the bottom)

 

Complex:

 

On the minute for 5 minutes with light weight

 

Power Clean 

Hang Squat Clean

Front Squat

 

Then

 

Same lifts on the minute for 5 minutes with moderate weight 

 

Then 

 

At 10 minut...

February 22, 2014

Mobility

 

Skill

 

8 min AMRAP

 

2 rope climbs

3 stone to shoulder

4 farmer carries 53/35

 

WOD

 

3 RFT

 

10 TTB

20 box jumps

30 sit ups

40 air squats

2 wall walks

 

With a 2 minute rest in between rounds

 

CrossFit Translator: RFT=rounds for time, AMRAP=as many rounds as possible, TTB=to...

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