| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Feb 8 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3193 days ago) |
2.8.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total - Practice transition - build across) 5 Up Downs to Seal Pose 5 Knees to Elbows 5 Bench Press (empty bar- build across sets) Workout Prep 2 sets: 4 Alternating Hang Dumbbell Clean and Jerk (build in weight) 2 Burpee Over Dumbbell 4 Toes to Bar Strength Bench Press - 5 Bench Press x 5 sets Workout Mr. Feeny AMRAP 7 Minutes 14 Alternating Hang Dumbbell Clean and Jerk (50/35) 14Burpee Over Dumbbell 14Toes to Bar -Rest 3 Minutes- AMRAP 5 Minutes 10Alternating Hang Dumbbell Clean and Jerk (50/35) 10Burpee Over Dumbbell 10Toes to Bar -Rest 2 Minutes- AMRAP 3 Minutes 6 Alternating Hang Dumbbell Clean and Jerk (50/35) 6 Burpee Over Dumbbell 6 Toes to Bar Modified Movements Alternating Hang Dumbbell Clean and Push Press (light) Up Downs Hanging Knee Raises Mobility 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side) |
|
|
