WOD 2019-04-22 Monday
CROSSFIT
A. Skill / Strength
Pause Snatch
Bar x3, 40% x2, 50% x2, 60% x2,
70% x1, 75% x1, 80% x1, 85% 3x1
*Pause 1 sec at the bottom of the squat.
B. WOD
For Time
1 min Plank Hold
100 MB... https://t.co/XsbGLMocwT
Our coaches @dino.boom
And @gino.boom in the next issue of https://t.co/OwHhfbHaZI
#Repost@crosstrain.ph (@get_repost)
・・・
Interview of the only twins in CrossFit @boomtwinss to watch the full interview please visit our facebook page link in bio https://t.co/WE3OxlATsS
WOD 2019-04-12 Friday
CROSSFIT
A. Skill / Strength
DB Seated Press 5x 10 reps
DB Bent Over Rows 5x 10 reps
*AHAP - As Heavy As Possible
B. WOD
AMRAP 7 mins
3-5-7-9-11….
Full Snatch 115/75
Barf Burpees
REST 3 mins
Find 1RM in OHS in 5 mins
C. Shoulder Stretch, Pigeon Stretch
Congratulations to all the athletes, volunteers and organizers of Insurrection 2019! It was indeed a very successful event.
Thank you to all our sponsors! You're presence definitely made the event more festive... https://t.co/66cIf6EZMK
Winners will be taking home these amazing prizes! 👍🎉
@liftathleticsph
@dmfitnright
@pandaathletics
@combatcoffeeph
@outoftheboxcompany
@coreathleticsph
@gorillagripsph
@fitfuelmnl @ CrossFit Insurrecto — at CrossFit Insurrecto https://t.co/lm9Kwuj8PT
Get ready, Insurrectos! See you tomorrow!
Thank you to our following sponsors:
@liftathleticsph
@alohaswimwearph
@fitfuelmnl
@pandaathletics@getgreensmnl
@secretburgerph
@outoftheboxcompany
@gorillagripsph... https://t.co/Xy1N3fq51k
WOD 2019-03-29 Friday
CROSSFIT
A. Skill / Strength
Find 1RM in Snatch
in 15 mins
B. WOD
AMRAP 20 mins
200m Run
10 Burpee Pull Ups
40 DU
10 Burpee Pull Ups
C. Calf Stretch, Couch Stretch
WOD 03-28-2019 Thursday
CROSSFIT
A. Skill / Strength
Skill Work:
EMOM 8 mins
0: AMRAP Wall Balls
1: 60sec Wall Sit
B. WOD
AMRAP 12 mins
8 Hang Power Snatch 95/65
6 OHS 95/65
4 OH Alt Lunges 95/65
*Rest 30 secs each round.
C. Pigeon Stretch
WOD 2019-03-27 Wednesday
CROSSFIT
A. Skill / Strength
Skill Work:
Find 1RM in Clean and Jerk
in 15 mins
B. WOD
6 RFT
8 Plyo Push Ups
10 Double DB OH Lunges 50/35
12 Sit Ups
C. Dragon Pose
WOD 2019-03-26 Tuesday
CROSSFIT
A. Skill / Strength
Skill Work:
EMOM 10 mins
0: 60sec Plank Hold
1: AMRAP DU
B. WOD
Partner WOD: Duo
For Time
100 KB Snatch 24/16
80 Single-KB Push Press 24/16
60 Single-KB OHS... https://t.co/YhWQ5H4yV9