Tuesday WOD {9/16/14}
Main – CrossFit WOD View Public Whiteboard (No Measure) Run 400m 3 Minutes of Upper Body Mobility Shoulder Press (3×8) Metcon (Time) 20…
Competition {9/16/14}
A. Every 2min for 10min:5 Snatch Grip Sots Press(5-10lbs heavier than last week) B.Every 2 min for 12min:3 Split Jerks*Start moderate and build into…
Monday WOD{9/15/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 1 X 20 Glute Activation Drills Weightlifting Back Squat (3X8) Metcon Metcon (Time)…
LeanX{9/15/14}
Main – LeanX View Public Whiteboard Warm-up ()
Competition {9/15/14}
A.Every 90sec for 12min:Halting Snatch DL + Snatch*start moderate and build into a heavy complex. Pause for 2sec below knee, above knee, and…