4/22/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 5 3 Box Jump 6 Ring Row 9 Kang Squat + 1:00 Prayer Stance Squat Stretch 1:00/side Iron Cross StretchSnatch Power Accessory (12×1)EMOM x 12 Snatch Grip Deadlift + Snatch Pull *climb...

PC 4/22/2019

FrictionCrossFit – Powerlifting ClubView Public WhiteboardWarm-up20 Good morning 20 Dip 20 Chin up or Ring Row + Band Front Rack Hinge Hamstring FlossShoulder Press (5-5-5 @40-50-60% of TM )Push Press (9-6-3, climbing to 30-40# above Press Goal...

CF 4/21/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up1:00 Bar Hang 1:00 Plank 20 Scap Pull up 20 Scap Push up :30/arm Bar Hang :30/arm Side Plank + Dynamic Warm up 5:00 + Rollout -Pec -Hamstring -T Spine -LatHamilton (Time)3 Rounds for time of: 1000m Row 50...

CF 4/20/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-upStanding Arm Wrestle :20 seconds to make your partner move their feet 5 rounds switch each round + Hip Flexor T Spine Hamstrings Pass Through WristCrossFit Test 4 (AMRAP – Reps)Competitive Build up to...

CF 4/19/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-upDynamic 5:00 + x3 5 Push up 5 Ring Row :05 L Hang or Tuck Hang + 5:00 stretch as neededCrossFit Test 5 (Time)Competitive For Time: Run 800 meters 21 Thrusters @ 75/55# 21 L Pull-ups Cap 10:00 Recreational...

4/18/19

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3min zone one pace(choose cardio you will be doing in WOD) + x2 – 5 each with PVC pass throughs front squat power clean shoulder to overhead + 1:00/side banded front rack 1:00 frog4/10/19...