CrossFit – Sat, May 31
CrossFit – Sat, May 31
CrossFit – Sat, May 31
CrossFit – Fri, May 30 Dwyerfire WOD (Time) 10 RFT 12 Push-ups 10 Deadlifts @ 135/115 8 Pull-ups 6 Front Squats @ 135/115 In honor of CW3 Steve Dwyer CW3 Stephen R. Dwyer, Jr.
CrossFit – Thu, May 29 Warm-Up: 3 Sets: For Quality 200m Run 5/5 World’s Greatest Stretch 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right) 8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left) 5 Up Downs :20 second Nose to Wall Handstand Hold Push Press (10:00
CrossFit – Wed, May 28 General Prep 3 Sets 1:00 – :45 – :30 Row (increasing intensity) 10/10m Lateral Band Walk 10/10m Monster Band Walk 10 Hollow Rocks + 10 Alternating V-Ups 10 Alternating Box Step-Ups + 5 Box Jumps Specific Barbell Loading Back Squat 10 Empty Barbell Reps 5 Reps @ 50% 3-5 Reps
CrossFit – Tue, May 27 General Prep 3 Sets: For Quality 1:00 – :45 – :30 Bike (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps Barbell Specific Prep Slow Clean Pull Low Hang Power Clean (Pause @ Low
