by CrossFit North Phoenix | Jan 16, 2020 | Daily WOD |
Drills – Scarecrow, Hang Muscle Snatch, OHS, High Hang Snatch, 3 Position Pull (10 Reps)Floating Snatches 5×2 Reps(Lower the Bar to 2″ off the ground then snatch it)Hierarchy (Focus order)1. Position 2. Movement 3. Speed (Slow to Fast)4. Barbell...
by CrossFit North Phoenix | Jan 16, 2020 | Daily WOD |
A. Group warm upB. WOD demoC. 3 Rounds:7 Power Snatches OR Power cleans (75/55)7 Toes to Bar 7 Box Jumps (24/20)50/35 Calorie row3 Rounds:7 Power Snatches OR Power cleans(75/55)7 Toes to Bar 7 Box Jumps (24/20)50/35 Calorie Row3 Rounds:7 Power Snatches OR Power cleans...
by CrossFit North Phoenix | Jan 15, 2020 | Daily WOD |
D. 21-15-9 | 12 minute time capDeadlifts (225/155)Handstand Push-ups – Kipping or strict *Landing on the crown of your head can cause major neck issues. Only advanced members should attempt kipping HSPU. Scale to DB strict press Source: Workout Of The...
by CrossFit North Phoenix | Jan 15, 2020 | Daily WOD |
A. Group warm upB. WOD demoC. EMOM 1210 KBSLRDL | 5 per leg25m lateral bear crawl | from one side of the rig to the other30 sec front rack static hold | bar can start on the rack Source: Workout Of The Day
by CrossFit North Phoenix | Jan 14, 2020 | Daily WOD |
D. On the 4:00 x 5 Rounds | NOT an AMRAP | If you complete entire round in 2 minutes, you get 2 minutes rest until next round starts100m Run40 Double Unders7 Front Squats (165/115)*score time on each round Source: Workout Of The Day
by CrossFit North Phoenix | Jan 14, 2020 | Daily WOD |
A. Group warm upB. WOD demoC. Build to a Heavy Complex | 12 minutes1 Pausing Front Squat – Pause for 3 seconds at bottom of squat1 Front Squat Source: Workout Of The Day
