#map4 Archives - CrossFit 718

Tag Archive for: #map4

WOD 06/28/16

8 Minutes of Hip/Shoulder/Wrist Mobility (Click links for details) A- WU- 2 RNFT- 30 Seconds Max Reps D.B. Thruster (HBD) 200M Run @80% RPE; 3 Minutes Rest B1- Squat- 5X4 (Tempo: 21X1) @80-85% of 05/19/16; 120 Seconds Rest B2- Strict…

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WOD 06/24/16

8 Minutes of Sholder/OH Mobility (Click links for details) A- WU- NFT- 20 PVC Pass Through 3 Slow Skin The Cat (3/3/2/1) 7 Panda Pull (45/35/PVC) 7 HP Snatch 7 OHS 200M Run @50-85% RPE B- Hang Power Snatch (Above The Knee)- 12…

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WOD 06/16/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Duck Walk/100' Crab Walk/1 Minute Max Reps Mountain Climbers/1 Minute Max Reps Glute Bridge B1- D.B. Step Up (Box set at tibial…

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WOD 06/09/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B1- D.B. Bulgarian (rear foot elevated) Split Squat- 4 Sets of 5-8 Reps…

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WOD 06/04/16

8 Minutes of Back/Shoulder/Calves Mobility (Click links for details) A- WU- NFT- 2 Minutes Bike or Row (@6 minutes sustainable pace) + 30 Banded Glute Bridge (Tempo:2/0/1/1) 50' Crab Walk 21 HRPU (Tempo:2/0/1/1) B1- DeadLift- 5/5/5/5…

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WOD 06/03/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 200M Run@70-80% RPE 5 Wall Walk (2 second hold @ top) 20 D.B. Bent Row@1/0/1/1 (HBD) B- 1 Power Jerk + 2 Jerk- 12 Minutes To A Max For The Complex C- 3 Rounds of: 20…