2/18/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)15-10-5 air squats AKB push-ups + Snatch PVC 5 each: power to shrug hang to high pull power snatch snatch balance squat snatch + 1:00/side banded OH distraction :45/side KB dorsiflexionSnatch...

2/17/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warmup: 3:00 Bike/Row/Ski EMOM x 5 5 Squat 5 Pushup/Box Pushup 5 Situp 1:00/side Athlete’s Choice Hip Mob 1:00/side Athlete’s Choice Shoulder MobMetcon (Time)”Zachary...

2/16/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)5min – hop to paper, scissor, rock + :45/side calf :45/side pvc front rack :45/side couchEMOMx10Competitive: 1 – 10 penguin jumps 2 – max DU Recreational: 1 – 10 penguin...

2/15/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)x2 10 air squats 5 kip swings 5/arm kb hang snatch + 5 each PVC snatch: power to shrug hang to high pull hang muscle snatch muscle snatch OH squat power snatch + 1:00/arm banded OH distraction...

02/14/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-upEMOM x 8 8 Walking Lunge 8 Situps or Heel Touch + 1:00/side Couch Stretch 1:00/side Post OH StretchMetcon (AMRAP – Reps)”Heartbreaker, Dream Maker” Ascending Ladder in 20:00: 2 Air Squat...

CF 2/13/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-upx2 20 Air Squat 20 Ring Row + 1:00 Lizard Stretch :30/arm PVC Front Rack 20 Pass Through + w/ PVC 10 Strict Press 10 Push PRess 10 Push Jerk 10 Muscle Clean 10 Power CleanPush Press (10×1, climbing )On...