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Strenth/Skill Work Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps. Do a normal deadlift and go to single support once in the hang position. WOD 5 rounds for time of 400m run 15 overhead squats (95/65 or 70% max OHS) Classes will have a 25 minute cap on [...] CrossFit and ICE Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max. WOD “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. [...] |
 
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