21 DL @ 225/155
21 Burpees
30 Double Unders
15 DL
15 Burpees
30 Double Unders
9 DL
9 Burpees
30 Double Unders
+
Mobility Work – Hamstring
filed under: WOD
Posts Tagged 'Crossfit Irving'
Jackie
———
1000m Row
50 Thrusters 45/35
30 Pull Ups
Hip Prep
+
Snatch Grip Dead Lift
4×3 @ 100%-110% max Snatch
+
3 rounds for time
400m Run
10 Thrusters 135/95
20 Toes to Bar
—————–
Read More Below
filed under: Olympic Lifting, WOD
5 sets
Power Clean x 1/Push Press x 2
+
10 sets of
Kneeling Jump to Chest Pass
5 yd acceleration odd sets/
4 Max height jumping Lunge even sets
+
4 rounds
30s Handstand
1min FLR
30s Squat hold
(as unbroken as possible)
filed under: Speed Training, WOD
A1. Back Squat 5-5-5-5; r/r-10s
A2. Depth Drop to Max Jump x 5; r/r-2:30
B. RDL 3×8
C. Dead Bugs 3x10s each position; r/r-60s
D. 2 min AMBAP (As Many Burpees As Possible)
—————————
Coach Ripp is the Man
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe
filed under: Strength Training, WOD
AMRAP in 20 min of
5 Power Clean
10 Toes to Bar
15 Wall Ball
——————–
Kelly ready for the 1st pull
filed under: CrossFit Games, WOD
So i just have to “drive my ass!” it makes perfect sense now…