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09/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upCoaches choiceConditioningWOD GOALGoal is to be able to cycle barbell With the lighter weight and move into singles at the top weight - gymnastics movements should not be singles you need to be able keep these sets a 5 and above -keep reps small…

07/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesBench Press (5x3 at 75% across every 2:00)WOD GOALKeep reps fast and small numbers to have a consistent high work rate this should be a sub 12 minutes (RX + will be longer)Metcon (Time)Partner WOD for time 100 KB Swings (RX+ Dead ball…

06/03/2019

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

05/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWOD GOALThe goal on this WOD is to try and go unbroken with the barbell movements -- so choose your weight wisely--Warm-upcoaches choiceStrength/AccessoriesOverhead Squat (5x3 @ 75%)ConditioningMetcon (3 Rounds for reps)5 AMRAP 100m run 10 HP clean 10 STOH --Rest 90 sec 5 AMRAP…

02/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upwarm-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 jumpsConditioningMetcon (Time)Triple 3, Partner WOD 3k row --swap out every 200m-- 300 double unders --swap…

28/02/2019

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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…

27/02/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upStrength/AccessoriesBack Squat (5-5-5 (building) -10% 3x5)use first 3 to build to 5 RM of the dayConditioningMetcon (3 Rounds for reps)3 AMRAP 2,4,6,8 ...... Deadlift 100/70 T2B rest 2 min 10 AMRAP 5 strict pull ups 10 push ups 15 air squats rest 2 min…

26/02/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceMetcon (No Measure)10 EMOM alternating 15 Russian KB swings AHAP 20 Ab mat sit upsConditioningMetcon (Time)Partner ------------------- 10 rounds each R4R 10 cal row 8 DB snatch 8 overhead lunges 8 hang clean & Jerk R1 left arm R2 right arm ect...