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21/03/2019

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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)…

20/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSnatch 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 snatchSnatch "B" Movements (No Measure)1. 3 Part pausing power…

019/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesOverhead Squat (5x2 @ 80%)ConditioningWOD GOALThe goal on this WOD is to try and go unbroken with the Overhead squats you should be working at over 85% on this WOD - try for a sub 8minMetcon (Time)4 Rounds for time 30 double unders…

15/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSkills20 min of skill workConditioningWOD GOALCrossFit Games Open 12.5 (AMRAP - Rounds and Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65#…

14/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upStrength/AccessoriesFront Squat (5x3 @ 80% every 2:30)ConditioningMetcon (Time)Partner R4R 10 rounds each 10 DB bench press 10 DB deadlifts 5 strict pull ups M - 22.5 (RX+35) F - 15 (RX+25)--- Scaling--- 1. pull ups 2. jumping pull upsWOD GOALThis is a strength based…

13/03/2019

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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)…

12/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSnatch 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 snatchSnatch "B" Movements (No Measure)1. 3 Part pausing power…