CrossFit Barkada – Olympic Weighlifting Olympic Weightlifting 3 position squat snatch (4×2) Pause two seconds 2 inch’s off the ground, 2 inch’s below knee, 2 inch mid thigh pause 2 seconds in the catch.90 sec rest between sets Olympic Weightlifting Snatch Pull (4×3 @80% of 1RM Snatch ) 60 second rest between sets Olympic Weightlifting […]
CrossFit Barkada – CrossFit Metcon Metcon (Time) 3RFT 10 S2OH 135/95 10 pull up 14/12 calorie row Gymnastics max effort gymnastics (score is total reps for both movements ) 2 min max hspu Rest 2 min 2 min max strict pull up
CrossFit Barkada – Strength Program Weightlifting Deadlift (12 min to establish a 5RM for the day ) Weightlifting Good Mornings (3×8: build per set) Accessory Work Banded Good mornings (Thickest band possible ) 100 reps unbroken
CrossFit Barkada – CrossFit Metcon Metcon (No Measure) Make up day (make up a wod that you missed from this week) or take today as a active recovery day.
CrossFit Barkada – CrossFit Metcon Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died […]