Strength: 5 RM Back Squat Conditioning: AMRAP x 12min – 1 Snatch#135/95 3 Cleans#135/95 50 DU
By: sogoCF14 on January 18, 2018 Tag: accountability america ashcreek ashland community conditioning core crossfit exercise family fitness fox head fun functional fitness glen allen group classes group exercise group training hanover hanover air park hanover county Henrico HIIT kings charter mechanicsville milestone mobility richmond skill sogo crossfit sogomofo sogomofos sogostrong suns out guns out therapy training usa virginia weightlifting
Conditioning: EMOM x 12min :30 cal Row/Bike/Ski :30 rest Mobility: 20min Conditioning: EMOM x 5min – 9 Burpees 20 Straight-Leg Situps 160 Flutter Kicks 20 Straight-Leg Situps EMOM x 5min – 7 Double Burpees 20 Straight-Leg Situps 160 Flutter Ki ... Continue Reading
By: sogoCF14 on January 17, 2018 Tag: air squats america ashcreek ashland benchmark cash out competition conditioning crossfit exercise fitness fox head glen allen hanover hanover air park hanover county Henrico kings charter life mechanicsville milestone pull-ups pushups richmond rope climbs sit-ups sogomofos sogostrong squats suns out guns out therapy training usa virginia wcw women of crossfit
Conditioning: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats **can be done as partner** Cash-out if time: 10 Rope Climbs for time.
Strength: Snatch Grip Behind the Neck Push Press: 4×3, get as heavy as you can Conditioning: 4 RFT 15/12cal AAB 9 Deadlifts#155/105 6 BB Front Rack Lunges#155/105
Weightlifting: find max Hang Clean + Front Squat + S2OH Conditioning: “Annie” 50-40-30-20-10 DU Sit-ups