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CrossFit Programming 2/13/18

CrossFit  Strength A1. Back Squat: 8*45%, 6*55%, 4*65%, 3*75%, 3*82.5%, MAX*87.5% A2. Barbell Hip Raise 4*8 Conditioning "Twerk" For Time: 10-9-8...2-1 of KB Swings and Pull Ups Options KB: #1-Red/White #2-Yellow/Red #3-Green/Yellow Cash Out Glute Ham Raises 3*8 Barbell RDLs 4*8 CrossFit Lite Strength Bentover Row: 20 Min to Find 1 ...

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CrossFit Programming 2/12/2018

CrossFit 2/12/18 Strength A. Power Snatch from Hip 8*1, EMOM B. Power Clean from Hip and Jerk 8*1, EMOM Conditioning  "Don Ho" For Time: 4 Rounds of- 9 Box Jumps, 7 Wall Balls Then, 4 Rounds of- 7 KB Thrusters/Arm, 9 KB Swings Cash Out Chin Ups 4*6, add load if possible Bentover Rear Delt Flyes 3*15 CrossFit ...

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CrossFit LionHeart- Thursday February 1

Strength: A. Snatch 10min to find daily max B. Clean and Jerk 10min to find daily max WOD: (Not for time) Core and Posterior Chain Stability Cicuit: 3 rounds Zercher Rack Carries length of gym and back Partner Eccentric Glute Ham Raises*10 Back Extensions*15 Cashout: Rest and Recovery   CrossFit Lite Strength: Press **add 10 lbs to weight at each percentage 1x5 @ 40% 1x5 @ 50% 1x3 @ 65% 1x5 @ ...

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