Competition {10/3/14}
A.Every 2 min for 14min: Snatch3, 3, 2, 2, 1, 1, 1*Build into heavy single B.Back Squat8, 6, 4, 2, 15*2min rest between…
Competition {10/2/14}
A.20min Easy Row B.10min Athlete Choice Foam Rolling C.Four Barrel Tune-up Programming Soft Tissue -Psoas Smash Stability/Activation -2×30 Glute Bridge-2×20 Psoas March-2×10/side Hip…
LeanX{10/02/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run coach led down & back Weightlifting Goblet Squat (5X10) Metcon Metcon (AMRAP…
Thursday WOD{10/02/2014}
Main – CrossFit WOD View Public Whiteboard (No Measure) 3×10 Ring Rows 3×10 Jumping Ring Dips Skill Pull-up/Muscle-up Work Metcon (Time) 3 Rounds:…
Wednesday WOD{10/01/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3X: Empty Barbell: 10 Good Mornings 10 Stiff Legged DL 20 Air Squats…