Posts tagged ‘undulate’
Apr 10
Strength - Squat Snatch 10min to work up to:
WOD – 3 RFT
Feb 5
020613 WED
2/6 WED 3 rds FT
50m Tire Pull – Backward
50m Forward
20 RKC Swing/Sprawl in sets of 5
50 Whips ‘Undulate’ any style
Cash out – 1 min max Pull ups – or -
*Push up test GOAL is EMOM for 10 min perform 5 strict push ups.
Resources: CFJ The position part 3 – The push up Good/Efficient movement for strict or HRPU’s.
Pull up instruction series. Pick a method that works for you.
Jan 25
012613 SAT
1/26 SAT Dumbbell 1 arm snatch demo - Northstate CrossFit shows you how. A few efficiency tips from Carl P. for the 1 arm DB snatch.
3 RFT
15 DB snatch 20/35# (right arm)
15 KB pull – overs
15 DB snatch 20/30# (left arm)
15 TTB
30s Max effort Undulate
WU:
Mobility with bands for shoulders and hips + dislocates
Plank hold with alternating shoulder taps
1 arm plank holds on the ring
- then -
10 MB cleans
15 hollow rocks
20 squats
* Do mobility + WU first – then coach leads 20 1 arm DB snatch (2ct) review of lift mechanics
Jan 19
1/21 MON
1/21 MON
Strength: OHS 3 – 3 – 3 – 3 – 3
What does that mean?
CrossFit Mayhem with Rich Froning shows you how.
WOD – 30s work/30s rest, 3 rds. During rest complete 5 push ups. 1 min rest after each round.
OHS 35/55#
Who’s Ur Daddies
Undulate (big waves)
KB step ups 26/35#
Kte
* Your score is total reps
* Failure to complete 5 quality push ups (whether they are hand release or strict) deduct 10 pts.
Nov 8
