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24/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardSkillsMetcon (Time)Hollow/arch hold 30/30 with 1 min rest do not let hands and feet touch in transition 8 EMOM alternating 40 sec N2W hold https://youtu.be/ZwfG6C5y0IA 7 Bottom up KB press form wall (heavier) https://youtu.be/82bVMiEAZ-kBox walks to HS support (3x4 + 2 lowers - alternate…

ME THREE

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up In Teams of 3: Indian File (7 min) Choose from Erg/Row/Bike 7 Cal 7 Hand release Pushups 7 Overhead Squats w/ stick 7 BOX Step ups (24'"/20")Metcon (Time)WOD In teams of 3 : (30min Time CAP) 100 Pullups 100 O/head…

18/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400 row/ski then 3 rounds 10 face down pass throughs 30 sec barbell ankle stretchSnatch "B" Movements (No Measure)1. 3 Part pausing power snatch x 3 2. 3 Part pausing Power snatch to O/Head Squat x3 3. 3 Part pausing Full Snatch x3WeightliftingSnatch (8x2@…

17/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardSkillsHand stand + HSPU week 1 (Time)Tabata Hollow + Arch Holds (8R each) -- into-- 8 EMOM alternating 30 sec N2W hold https://youtu.be/ZwfG6C5y0IA 7 Bottom up KB press form wall https://youtu.be/82bVMiEAZ-kscore is length of N2W holdBox walks to HS support (3x5 rest 30 sec…

16/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-uprow/ski 400m 2 rounds soldier walk 1 length single leg box squats 5 each leg crab walk 1 length air squats 10 slow full depth then 2 rounds barbell ankle stretch 30sec barbell front rack stretch 30secStrength/Accessoriesalternate between a & b every 1:30a: Front…

15/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upABC's Jerk Progression Part 2 (No Measure)3 rounds of 5 quick split jerk ( recover front - then recover back) https://youtu.be/7R2Dzv57LTcWeightliftingevery 2:30Split Jerk (4x4 88%)ConditioningWOD GOALyou need to go at 100% every round - so that you can get some rest before your back…

13/04/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upCoaches choiceMetcon (No Measure)10 EMOM Alternating 10 goblet squats 4 TGUConditioning5 min to warm up squat cleansMetcon (Time)Partner 10 rounds each R4R 10/8 Cal row (RX+ Erg) 3 squat cleans 70/47 (RX+84/55) 6 box jump overs 1 Rope climb

11/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upABC"s Jerk Progression part 1 (No Measure)start with Stick 10 Jerk Progression Push press https://youtu.be/ud9xgU9A2bw 10 Jerk Progression Power Jerk https://youtu.be/sx2eFLSL-QY then Repeat with BarbellABC's Jerk Progression Part 2 (No Measure)3 rounds of 5 quick split jerk ( recover front - then recover back)…

10/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400 row/ski then 3 rounds 10 face down pass throughs 30 sec barbell ankle stretchSnatch "B" Movements (No Measure)1. 3 Part pausing power snatch x 3 2. 3 Part pausing Power snatch to O/Head Squat x3 3. 3 Part pausing Full Snatch x3Weightliftingbacking off…