Skill Turkish Get Up Practice - 10mins L-sit (Rings, Dip Station or Parallettes) - 5mins WOD 5 Rounds For Time 20 Single Arm Dumbbell Snatch 200m Sprint 20 Shoulder to Overhead (95/65)
2019 09 20
WOD 3 Rounds - Not For Time 20 Calorie Row/Bike 1min Plank Hold (push up position) 20 Calorie Row/Bike 1min Side Plank - 1min right, 1min left 20 Calorie Row/Bike 1min Hollow Hold
2019 09 19
Skill Pulling On The Minute x 9 (3 rounds) Minute 1 - 5 Chest To Bar Minute 2 - 7 Kipping Pull Ups Minute 3 - 5 Strict Pull Ups Crossfit Lite 5 Supinated Ring Rows 7 Banded Pull Ups 5 Banded Chin Ups WOD 15 - 12 - 9…
2019 09 18
Skill Agility Drills On The 2min x 40mins (4 rounds) *Shuttle run/sandbag toss *Agility ladder (on floor) foot work *Lateral hurdle jumps *1min30sec America kettlebell swings *V-up hold 1min
2019 09 17
Skill Odd Object Conditioning 3 rounds - rest 1min between rounds 7/5 High Box Jump Overs 5 Sandbag/D-ball Cleans over the shoulder (35/30) Box Push down & back on turf WOD 10 Wall Balls, 12/10 calories (bike/row) 20 Wall Balls, 12/10 calories 30 Wall Balls, 12/10 calories 40 Wall Balls,…
2019 09 16
2019 09 14
Skill Pushing Gymnastics/Conditioning 3 Giant Sets - Not For Time 20 situps 30 Unbroken Double Unders 25-50 Handstand Walk WOD 4 Rounds For Time 15 American Kettlebell Swings 400m Run 40 Double Unders CrossFit Lite 4 Rounds For Time 15 American Kettlebell Swings 200m Run 80 Singles
2019 09 13
Active Recovery WOD 4 Sets 1,000m Row 15 Russian Kettlebell Swings 1min Side Plank Hold (30secs per side)
2019 09 12
Skill Snatch Technical Work Block Snatch High Pull (from plates on floor) 3 @ 60% 3 @ 65% 3 @ 70% Power Snatch - focusing on catch position 2 reps On The Minute x 8 Set 1 @ 50%, set 2 @ 53%, set 3 @ 56%, set 4 @…
2019 09 11
Strength Front Squat/Back Squat On The 90sec x 8 sets @ 79% Round 1 - 2 Front Squat Round 2 - Back Squat WOD "Grace" - For Time 30 Clean & Jerk (135/95)
2019 09 10