LeanX{9/20/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Weightlifting Goblet Squat (5×10) Metcon Metcon (AMRAP – Rounds and…
Saturday WOD{9/20/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Backs Weightlifting Power Clean + Hang Power Clean (5…
Competition {9/20/14}
A.Every 2min Clean3 @ .652 @ .702 @ .752 @ .801 @ .851 @ .901 @ .90-.95Aim for 5-10# heavier than last week…
Friday WOD{9/19/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 3 burpees 6 wallking lunges 9 PVC Presses Weightlifting Front…
Competition {9/19/14}
A.10min EMOM:2 Power Snatches*Built into a heavy weight and try to maintain for all 10 sets. B.Back Squat8, 6, 4, 2, 15*2min rest…