crossfitquispamsisNov 21, 20231 minWednesday 11222023Warmup Core work -Weighted glute bridge -Wipers Strength - every 1:30 8 rounds increasing Push jerk + split jerk WOD 20 min 2 MIN on 2...
crossfitquispamsisNov 20, 20231 minTuesday 11212023Strength For load: 5-5-5-5-10: Back squats – Increase loading on each set as you build to a 10-rep max. WOD RX For time: 100 push-ups –...
crossfitquispamsisNov 19, 20231 minMonday 11202023Warmup Core - Tabata Boulder shoulders & core STRENGTH I EMOM 12: 1 hang power clean – Increase loading across as many sets as possible....
crossfitquispamsisNov 16, 20231 minFrantastic Friday 11172023Warmup WOD ‘FRAN ‘ RX For time: 21-15-9: Thrusters (65/95 lb) Pull-ups SCORE: TOTAL TIME Level 2 For time: 12-9-6: Thrusters (65/95 lb)...