WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Dec 23 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3200 days ago) |
| R - 12.23.14 | 12 Days of Christmas 2014 |
R - 12.23.14(Check In) 1. Snatch Technique EMOMx12 Odd: Power Snatch + Snatch Balance Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor) 2. Clean Technique 5x Tall Clean – Start standing at full extension without dipping, drop under the bar quickly and receive in a front squat. 3. Gymnastic Density Training 3x sets of sub-maximal Muscle ups – Complete three sets of muscle ups stopping each set 1-2 reps before failure. 4. Row 10x250m, :30 Rest 1. Conditioning 100 Double unders 5 rounds of Cindy 80 Double unders 4 rounds of Cindy 60 Double unders 3 rounds of Cindy 40 Double unders 2 rounds of Cindy 20 Double unders 1 round of Cindy 2. Mid-Line Accessory Work 50 Hip Extensions 50 GHDSU 50 Hip Extensions
|
|
|
