by Steve La | Dec 27, 2022 | WOD
WOD Warm-up2 Sets5 Burpee Vertical Jump (max height)15e/leg Long Pulsing Split Stance6e/side Single Arm DB Clean to Windmill Press200m Run StrengthEvery 2:30 x 6 Sets2/2/2/1/1/1 Back Squat *Ensure that the area around you is clear and ask for a spotter, if needed Set...
by Steve La | Dec 25, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Perform 2 sets of 5 reps of the following BB movements: BTN Push Press (wide grip) OHS Snatch Balance Hang High Pull Hang Muscle Snatch Hang Power Snatch Strength**Benchmark/Re-Test Week** – Choose one of the following...
by Steve La | Dec 22, 2022 | WOD
WOD Warm-upDynamic Warm-up/Stretches Perform 2 Sets of 6 reps of the following barbellmovements: Bent Over Row Hang Muscle Clean Front Squat Push Press Front Rack Reverse Lunge (6e/side) 12 V-ups Conditioning12 Days of CrossFit1 Thruster (135/95)2 Hang Power Cleans...
by Steve La | Dec 20, 2022 | WOD
WOD Warm-up2 Sets200m Run10 Scap Pull-ups10 KB Sumo Stance Goodmorning10e/leg KOT Goblet Split Squats StrengthEvery 3mins x 4 sets3/3/2/2 Back Squat (20X1)Set 1-2= RPE 8 (60-75% 1RM)Set 3-4 = RPE 9 (75-85% 1RM) *Aim to go slightly heavier than last week’s weight...
by Steve La | Dec 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10/8 Calorie Row Sprints6 Scap Push-up to Downward Dog8 KB Push Press + 40′ Single Arm KB OH Carry (e/side)15 Kipping K2C or K2E Strength4 Sets (60-80% of 1RM)3/3/2/2 Power Jerk (no pauses)Rest 1-2 minutes between...
