top of page
Search

Tuesday 4/25/17:

  • Writer: Coach
    Coach
  • Apr 24, 2017
  • 1 min read

W/U CONDITIONING:

  • Burgener warm-up with PVC

  • skill transfer with PVC

  • junkyard dog

  • 4x30sec active squat hold

  • 15sec break between sets

  • additional w/u coach's choice

STRENGTH:

WEEK 1 DAY 2

TECHNIQUE WORK - maintain good form.

  • light snatches: 4x3

  • no heavier than 40% of 1RM (or lighter)

  • work speed & form

METCON:

15-12-9-6-3 REPS:

  • box jumps 24"/20"

  • KB swings 55/35

rest 2mins then...

  • 50-40-30-20-10 double-unders

  • 10-10-10-10-10 burpees

POST WOD ACCESSORY:

  • CORE TABATA:

  • russian twists

  • bicycle kicks

- Post results to comments.

 
 
 

Comments


CrossFit Journal: The Performance-Based Lifestyle Resource
A Proud Veteran Owned Business | Starboard CrossFit | North Charelston SC

Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 
Contact us today for a trial class and get started on your own road to success!

Starboard CrossFit

Contact us by phone at (843)729-2902
Contact by email at starboardcrossfit@gmail.com
Contact us by phone at (843)729-2902
MON:  530a, 12p, 3p, 4p, 5p, 6p
TUE:   530a, 830a, 3p, 4p, 5p, 6p
WED:  530a,, 12p, 3p, 4p, 5p, 6p
THU:   530a, 830a, 3p, 4p, 5p, 6p
FRI:   530a, 12p, 3p, 4p, 5p, 6p
SAT:   9a, 10a
  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • YouTube - White Circle
  • Google Places - White Circle
bottom of page