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25/02/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Clean Position Stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle clean

5 x power clean

5 x power clean + Front Squat

5 x full clean

Clean Position Stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle clean

5 x power clean

5 x power clean + Front Squat

5 x full clean

Clean “B” Movements (No Measure)

1. 3 Part pausing power clean x 3

2. 3 Part pausing Power clean to Front Squat x3

3. 3 Part pausing Full clean x3

Weightlifting

Power Clean (2×8 power cleans T&G @ 70% EMOM)

Conditioning

Metcon (Time)

5 RFT

30 double unders

5 power cleans 52/35

7 bar facing burpee’s

Rest 1 min

23/02/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

warm-up 100 (No Measure)

10 box jumps, 10 turkish get ups, 10 goblet squats, 10 T2B, 10 burpee’s, 10 pull-ups, 10 lunges, 10 pass throughs, 10 KB swings, 10 box jumps

Conditioning

Metcon (Time)

Partner WOD

for time

100 bar facing burpees

60 C&J 50/30 (RX+61/43)

800 Run

60 power snatch50/30 (RX+ 61/43)

100 Box jump overs

19/02/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Clean Position Stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle clean

5 x power clean

5 x power clean + Front Squat

5 x full clean

Clean “B” Movements (No Measure)

1. 3 Part pausing power clean x 3

2. 3 Part pausing Power clean to Front Squat x3

3. 3 Part pausing Full clean x3

2 cleans +1 jerk (5 x 2 every 2:00 @ 80% across)

yes they are full cleans

Conditioning

Metcon (Time)

Teams of 3

100 cal ski/row

80 bar facing burpee’s

60 Box jump overs

40 muscle ups (bar or ring)

20 clean & jerk 70/50 (RX+ 85/60)

Run 800 together
yes full clean

18/02/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

Snatch position stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle snatch

5 x power snatch

5 x power snatch + O/H Squat

5 x full snatch

Snatch “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 x3

Weightlifting

Power Snatch (3×7 every 2:00 @80% across)

Conditioning

Metcon (Time)

For time

21-15-9

T2B

OH Squats 43/30 (RX+52/37)

rest 3:00

9-15-21

T2B

OH Squats 43/30 (RX+52/37)

13/02/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Strength/Accessories

Metcon (No Measure)

10 EMOM alternating

14 banded good mornings

7 strict pull ups

Conditioning

Metcon (Time)

For time

100 double unders

50 pistols

5 wall walks (RX+10m HSW)

25 DB Snatch

5 wall walks (RX+10m HSW)

5 rope climbs or (RX+ legless)

5 wall walks (RX+10m HSW)

25 DB Snatch

5 wall walks (RX+10m HSW)

50 pistols

100 double unders