Carlos G
GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017
ARTICLES
+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical
CrossFit WOD for Wednesday 4/5
EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar
5 rounds for time:
10 alternating front lunges
10 burpee-over-bar
Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg
Post time to whiteboard.
Olympic Weightlifting WOD
muscle clean + no feet clean + clean, front squat, pause upright row + high pull
partner slam ball toss situp, standing db russian twist, pause clean high pull, split press
Kettlebell WOD
Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)
