CrossFit 01/18

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Stay Strong CrossFit - CrossFitWarm-upDynamic warm-up with CoachTeam WODMetcon (Time)2 Rounds 50 Power Clean (135#/95#) 25 HSPU Immediately into: 2 Rounds 100 Wall Ball (20#/14#) 50 Deadlift (225#/155#) *One person always rowing. Switch every 500m. L1 (95#/65# PC)(S2OH)(14#/10# WB)(155#/115# DL) Rx (As Written) Rx+ (185#/125# PC)(Deficit 45#/25# HSPU)(275#/185# DL)Metcon (Distance)Total…

CrossFit 01/14

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Stay Strong CrossFit - CrossFitWarm-up2 Rounds 10 Medball Clean 10 Pushup Shoulder Tap ea. side 40' Spider Lunge 30s Front Rack Distraction/Sampson Lunge DistractionStrengthBulgarian Split Squat (3 x 8 w/tempo (4/0/X/1))*We will be using this squat variation more in the future to build single leg strength and promote balanceWODMetcon (Time)For…