May 27, 2014

Deload week begins after yesterday's tremendous Murph showing. Congrats to all the athletes who marked Memorial Day with a hero WOD in honor of Navy Seal Murphy. CrossFit Summa at its best!

 

Mobility:

 

30 minutes

 

Corrective:

 

4 rounds

 

10 split squats each leg

10 kb pullove...

May 9, 2014

Mobility:

 

10 minutes

 

Warmup:

 

3 sets of 10 KB pullovers and 10 KB split squats on each leg

 

Olympic warmup

 

Metcon: "Macho Man"

 

3 power cleans (135/95)

3 front squats (135/95)

3 jerks (135/95)

 

On the minute for 10 min or as long as possible. After 10 minutes, increase 10 po...

April 2, 2014

Deloading week, day three. Happy Hour!

 

Mobility

 

20 min

 

Skill

 

Otm 12 minutes

 

Odd

 

5 push press 75/45 + 5 box jumps

 

Even

 

5 dead lifts 75/45 + 5 toes to bar

 

WOD

 

3 rounds not for time

 

10 split squats

10 hip extensions

10 land mines

10 dumbbell bent over row

 

 

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