3.4.13.

mobility: warm-up: 3x 9 straight leg raises 4/8 handstand push-ups 3 power cleans strength: power clean + pushpress 5×1 wod: “Grace” 30 reps for time Clean & Jerk (135#/95#) or 65%

12.4.12

Mobility: Warm-up: 3x 60 secs Jump Rope 5-10 Pull-ups WOD Prep: Power Clean + Pushpress 8.5.2. Strength: Power Clean + Pushpress 5×1 WOD: 3x 50 Double Unders (100 singles) 20 Pushpresses

11-12-12

mobility: warm-up: 3x 6 turkish get-ups 6 kb pushpresses 4x 5 squat jumps 5 hang power cleans Strength: Power Clean + Pushpress 5×1 WOD: 6x 5 Power Clean + Pushjerk 4 Sandbag Get-ups All of us at CrossFit Vantage would like to thank not only our members who serve in the Armed Forces, but all […]

11-2-12

mobility: warm-up: clean progression 10 mb pullovers 3 broad jumps strength: power clean + push-press find heavy 1rep wod: 3x amrap 4mins 2 power clean+pushpress 4 box jumps 6 toes 2 bar rest 2 mins

10-1-12

mobility: warm-up: 3x 10 Turkish Get-ups 10 Sandbag Shouldering 10 Sandbag squats Strength: 15 mins to find Heavy 1 rep Power Clean + Pushpress WOD: 21-15-9 Power Cleans Burpee