January2018

January2018

05 01 18 – D-Ball squat and walk

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting D-Ball squat and walk (6 rounds) Hold the D-Ball in the “hug” position and perform X front squats, then walk to one end of the gym and back without dropping the[…]

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03 01 18 – Snatch

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Snatch Complex (Heavy complex for the day) Work to a heavy complex for the day: 1 power snatch 2 hang power snatch 2 overhead squats Beginners just focus on the power[…]

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