crossfitquispamsisDec 4, 20231 minTuesday 12052023Warmup WHITE BOARD BRIEF 15 min Strength TECHNIQUE 1 Pausing snatch 3 sec pause below knee 3 sec pause above knee Receive in a full squat...
crossfitquispamsisDec 3, 20231 minMonday 12042023WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12...
crossfitquispamsisNov 30, 20231 minFryiahhh 12012023STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as...
crossfitquispamsisNov 29, 20231 minThursday 11302023Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass...