Blog Search

17/01/2018

By: 0

Wolfe Den CrossFit - CrossFitWarm-upShoulder stability (No Measure)2 Rounds 1min accumulated Lat activation 10 Pass overs 10 OH broom stick squats 10 int/ext rotation (hang from rig) 30 sec ring support accumulatedStrength/Accessoriescomplete A&B every 2:45Bench Press (8x4 @ 80%)Pull-up progressionProgression steps - start at your ability 1 supine static holds…

16/01/2018

By: 0

Wolfe Den CrossFit - CrossFitWarm-upShoulder Warm up (No Measure)2 rounds for quality: 10 bottoms up KB press (standing) 10 Paused Kips (slow release) 10 Handstand push up pulses. 5-10 mins Shoulder and thoracic mobilitySkillsAlternate every - 1:30a: Jerk Drives (5x5 @80% of 1RM)http://www.catalystathletics.com/exercise/413/Jerk-Drive/B: Push Jerk (5x5 @ 55% of 1…

11/01/2018

By: 0

Wolfe Den CrossFit - CrossFitWarm-upOn-ramp one (Time)200 Meter run 15-12-9 Squats Push-ups Sit-ups 200 Meter runStrength/AccessoriesPaused Front Squat (5x3 every 2:30 build to a heavy triple)5 sec pauseConditioningMetcon (AMRAP - Reps)20 Min Amrap - Partner WOD 60 OHS 35/25 60 HR Push-ups 120 Cals Ass Bike Must swap every 15…

10/01/2018

By: 0

Wolfe Den CrossFit - CrossFitWarm-upShoulder Warm up (No Measure)2 rounds for quality: 10 bottoms up KB press (standing) 10 Paused Kips (slow release) 10 Handstand push up pulses. 5-10 mins Shoulder and thoracic mobilitySkillsAlternate every - 1:30a: Jerk Drives (5x5 @85% of 1RM)http://www.catalystathletics.com/exercise/413/Jerk-Drive/B: Push Jerk (5x5 @ 50% of 1…