Foundations W.O.D.

  • May 22, 2015

    Warm up: 100 SU’s , Sq. Therapy

    Today’s Lift: “MB Clean, Power Clean, Hang Clean

    Skill Review: “Rope Climbs technique”

    Conditioning WOD: (4rds)

    • 15 MB Cleans
    • 10 Burpees
    • 200m Run

     

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W.O.D.

  • May 22, 2015

    Warm up: “Sq. Therapy”

    Strength: “Snatch” (of your 90% training max) 1×8 @ 55%, 1×6 @ 60%, 1×4 @ 65%, 2×2 @70% (Full Sq.)

    Skill: “Goat Work (10min)

    WOD: (18 min. cap)

    • 50 DL (Rx) 185/135 (Sc1) 155/115 (Sc2) 135/95
    • 40 Ring Dips (band assisted)
    • 30 T2B /K2E/K2C
    • 20 Ring Push ups (modified push ups)
    • 10 Tire Flips

    *Every 10 DL’s do 8 Burpee over the bar.

    *Cash Out with 800m Run

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CrossFit AC News

  • MAY ATHLETE OF THE MONTH!!

    Crossfit-AC Athlete for the month of May is Logan Filo-Loos, this is her story. Hi! I’m Logan Filo-Loos and I’ve been coming to CrossFit-AC for about three years now. I’m 16 years old and I go to school at Shepherd Hill, where I play varsity …

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