• Tuesday 17 September 2013

    Strength and Technique

    3-3-3-3-3 Weighted Pull-ups

     

    WOD

    5 Rnds (3mins on 1 min off)

     

    5 – Push Press (50/30)

    7 – Ring Push-ups

    9 – Box Jumps

    4
  • Monday 16 September 2013

    Strength and Technique

    10 Mins to Establish 1RM OH Squat

    3-3-3-3-3 @ 65% of 1RM (Quality)

     

    WOD 

    4 RFT:

    • 200m Run
    • 12 Squat Cleans (60/40)
    • 50 DUs
    2
  • Thursday 12 September 2013

    Strength and Technique

    20 Bear Complex (for quality) (60/40)

     

    WOD

    9 Min AMRAP:

    • 20 DUs/40 Singles
    • 10 Wall Balls
    • 10 Pull Ups/20 Ring Rows
    0
  • Wednesday 11 September 2013

    Strength and Technique

    10 Mins Bar Muscle Up Practice

    Accumulate 10 Bar Muscle Ups/10 C2B + 10 Dips

    2 Attempts at Max L-Hold on rings

     

    WOD

    5 RFT:

    • 12 Push Press
    • 12 Pistols (Alternating)
    • 12 Hang Cleans
    • 12 T2B
    2
  • Tuesday 10 September 2013

    Strength and Technique

    10 mins to establish 1RM Squat Snatch

    3-3-3-3-3-5 at 50% of 1RM for QUALITY

     

    WOD

    I love CrossFit Brooklyn 🙂

    4