Snatch
Pre WOD Take 15 min to work on the snatch WOD Run 400 m 25 snatch grip Deadlifts 95/65 Run 400 m 25 power snatches 95/65 Run 400 m 25 hang snatches 95/65 Post WOD To be determined
Read moreCrossfit Total
Crossfit Total In 60 minutes find a 1 rep max for strict press, back squat and deadlift
Read moreThe Girls of Crossfit- Day 6
Pre WOD Front Squats 5 x 3 WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups Post WOD Josh’s choice
Read moreThe Girls of Crossfit- Day 5
Pre WOD Strict press 5 x 3 WOD “Grace” For time: 30 reps Clean and Jerk (135/95) Or “Isabel ” For time: 30 Reps Snatch (135/95) Use 95 pounds, 65 pounds or PVC as needed.
Read moreThe Girls of Crossfit- Day 4
Pre WOD Deadlifts 4 x 3 WOD ” Diane” 21-15-9 Deadlifts 225lbs HSPUs Post WOD Grip training
Read moreThe Girls of Crossfit- Day 3
Pre WOD Back squat 5 x 3 WOD “Karen” For time: 150 Wallball shots, 20 /14 Pre WOD Paleo chair
Read moreThe Girls of Crossfit- Day 2
Pre WOD Power snatch 5 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post WOD Ab work : coach’s choice
Read moreThe Girls of Crossfit – Day 1
Pre WOD Clean and jerk 5 x 3 WOD “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) Post WOD To be determined
Read more