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06/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public Whiteboard (No Measure)500 meter run 15 min to work on Rope climb progressionMetconMetcon (Time)4 RFT 3 Rope climbs (RX+ legless) 6 SDHP 50/30 (RX+ 60/40) 9 push ups (RX+ ring push ups) ---cash out--- 369 double underssingles = 738Cool DownBarbell roll out…

Oly Complex 3-2

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CrossFit 4802, Wolfe Den CrossFit - CrossFit StrengthView Public WhiteboardElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsWeightliftingSnatch (Snatch grip Deadlift+Snatch (2+1) 5@75%)Power Clean (Power clean+Front Squat+Jerk 3RM)Overhead Squat (3RM)Snatch Push Press (5x5 @75%)MetconMetcon (Time)3 Rounds 10 KB Swing 28/20 10 Reverse Crunches

04/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public Whiteboard (No Measure)400 Run 3 Rounds 10 Squats/sit-upsSkills15 Min to work on pull-up progression (kipping / kipping with band / pull-ups/ muscle upsWeightliftingBack Squat (10 x 3 across)Cool Down5 min on bike or rower -- mobility on quads / hamys / glutes

Oly Complex 3-1

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CrossFit 4802, Wolfe Den CrossFit - CrossFit StrengthView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP - 8Min 2 TGU 6 HSPU 12 D/UndersWeightliftingClean and Jerk (Clean+FSquat+Jerk (1+1+1) 3RM)Snatch (Snatch Deadlift+HH Snatch+Snatch(1+1+1) 5@75%)Halting Clean Deadlift (HC Deadlift+finish 3x5 @105% of clean)Back Squat (6x80%,1x85%,6x80%,1x88%,6x80%,1x90%)Deadlift (1RM)