Crossfit – Thursday 9th, 2015

Main – CrossFit Technique handstand to handstand pushup tech Metcon Metcon (4 Rounds for time) 4rds 500m row 10 handstand pushups 10 burpee box jump overs 24/20 2min restscore time for each round. try not to fall off too much between rounds, stay consistent. high output. Mobility mobility with time remaining

Crossfit – Wednesday 8th, 2015

Main – CrossFit Weightlifting spend 12min on tech talk while warming up. go into mobility and then hit the complexes. Clean Pull.Hang Power Clean.Front Squat (4sets at 1.1.2) clean pull is from the ground going through pulls 1&2. you will finish at the top of the 2nd pull without bending your elbows. keep weight moderate.[…]