THURSDAY WOD 9/21/17

Warm Up
20:00 Easy Spin on AB

Workout
A. Skill Practice
20:00 - Pick 1-2 skills and practice positioning and progressions.
Ask your coach for help

B. Static Stretching
20:00 - Coach led

WEDNESDAY WOD 9/20/17

Warm Up
3:00 Jump Rope
--------
3x
6 Squats
6 Elbow to Instep Lunges
6 Ring Rows
--------
Drill movement

Workout
A. 2 Clean High Pull + Power Clean
Every 1:30 x6

B. Front Squat 6x3
No more than 80% Clean Max

C. 10:00 AMRAP
7 Burpees to 6” Target
7 Pullups
21 Double Unders

TUESDAY WOD 9/19/17

Warm Up
400m Run
--------
3:00 Squat Mobility

Workout
A1. Pushups 3x10-12
A2. DB Front Rack Walking Lunge 3x10/leg

B. 500m Row x 5-6
Rest 2:00

Pages

Our Blog

We will update our blog on a regular basis to give our members the latest info on what is happening at Crate CrossFit.