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Author: Duncan

20 Nov

Posted at 22:12h in WOD
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Warm Up: 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice. Strength: Work up to a 3 RM Snatch. then back it...

19 Nov

Posted at 20:28h in WOD
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Warm Up: Burgener Warm up (snatch grip) + skill transfer exercises + Crossfit Solent Warm Up,   Strength: Then work up to 3RM Front Squat.   W.O.D.: 3 Rounds: Run 800m, 50x KB swing...

15 Nov

Posted at 22:06h in WOD
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Warm up: Double Under Practice, Run 400m,and Burgener warm up (clean grip). Strength: Work up to a 1 RM hang clean. W.O.D.: Complete 10 rounds of the following for time...

13 Nov

Posted at 20:21h in WOD
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Warm Up: 400m Run 3 rounds 3 Burpees / 6 Push press / 9 Dislocates  Burgener warm up with skill transfer exercises (snatch grip). Strength: Work up to 1 RM snatch, then...

11 Nov

Posted at 20:28h in WOD
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Warm Up: 100x single unders, 30x air squats, 50x double unders, 30x push ups. Strength: Front Squat. 10 rounds, every 60 seconds perform 2x front squats @ 70% 1 RM. Focus...