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05/01/2018

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Wolfe Den CrossFit - CrossFitWarm-upSquat Warm up (No Measure)400 Row 10m Sampson stretch walk 10 Slow controlled air squats 10 Slow controlled Barbell squats 3 paused squats + 4 explosive squats @40% 2 paused Squats + 3 explosive squats @60% 1 paused squat + 2 explosive squats @75%Strength/AccessoriesBack Squat (15…

04/01/2018

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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 3:30Bench Press (8x4 @ 80%)b: Pallof Press (5x10 per side)https://youtu.be/4QGHtphlp74ConditioningMetcon (AMRAP - Rounds and Reps)20 AMRAP…

02/01/2018

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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 @ 40% of 1…

29/12/2017

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Wolfe Den CrossFit - CrossFitWarm-up2 rounds 10 goblet squats 10 hello boys 30 sec ankle mobilty with band / each leg 30 sec sampson stretch / each sideStrength/Accessoriesalternate every 4:00 Last day of the Squat program.... 1 RM test comingBack Squat (10x3 @85% + 5-8kg)B: Sit-ups (5x30)Everyone alternate at the…