Tuesday, July 31, 2012

Power Snatch

Warm up:  800 m run, 2 x 10 of pvs good mornings, ohs

Skill/focus:  Hang Power Snatch

WOD
5 x 3 hang power snatch

Monday, July 30, 2012

Back At It

Warm up:  400 m run, 2 x 10 of pvc pass thrus, ring rows, split jumps

Skill/focus:  Back Squat/DB row

WOD

Saturday, July 28, 2012

Clean Sweep

Warm up:  400 m oh run 15#/10#, 20 partner push ups (10 ea), 50 m ea buddy carry

Skill/focus:  Power Clean

Friday, July 17, 1012

Leg Up

Warm up:  400 m run, 10 spiderman lunges tot, 10 split jumps

Skill/focus:  Lunge (review of proper form and depth--knee grazes ground)

WOD

By Kris as published on CrossFit Florida #1 Site  July 25, 2012
https://www.sflcrossfit.com/2012/news/jaguar-crossfit/

Thursday, July 26, 2012

Poltergeist

Warm up:  500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#

Skill/focus:  Deadlift
2 x 5, 1 x 3

Wednesday, July 25, 2012

 POWER RULES

Warm up: 400 m run, 15 mb cleans

Skill/focus:  Hang Clean & Clean
Take 10-12 min to find your working weight

WOD

Wednesday, July 25, 2012

Warm Up: bear crawl => agility ladder => agility cones => 50-meter side shuffle => 50-meter sprint
Skill/Focus: Pull ups

WOD: 3 x 5:00 AMRAP
12 knees-to-elbows or knee-ups

Monday, July 23, 2012
Warm Up: Obstacle Course

Skill/Focus: Pull Ups

WOD: AMRAP
15 jumping pull ups
25m bear crawl
15 thrusters
25m bear crawl
15 tuck jumps
25m bear crawl
GAME!!!