Warm Up
2 rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 jump Rope
Push Press 3×5
American Swings 2×10
WOD -“Xiong”
1 Round
10 Snatch
20 Clean
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups
WATCH the video more than once.
This movement is an essential part of your fitness
Amazing video on correcting Snatch Problems
Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees
Jerk 5×5
Russian Swing 3×20
WOD-“Valerie”
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups
Core:
Russian Twist 3×50
Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings
Mats
Ladders
WOD
30 minutes
20 yard sprints
on the minute
every minute
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m
Front Squat 5×5
Thrusters 3×15
WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist
Warm Up
25 Burpees20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
WOD:
5 Rounds:
300m Run
50 Hand Release Push Ups
Read the following.
Be prepared to Discuss.
The importance of Power and the
Irrelevance of measuring power
Warm Up
400m
15 Push Ups
Gorilla/Crab walk
20 Sit Ups
Snatch 5×5
American Swings 3×20
WOD – “Susan”
100 Ball Slams for Time
Core:
Russian Twist 3×20
Get Outside
Post activities
Be active
Get outside
Pretty cool video
Crossfit Del Campo 